Game meat, goat, raw
FDC 175303oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +4 vs Lamb, veal & game medianGoat is a lean red meat that often gets overlooked next to beef and lamb: at 109 calories per 100 grams it scores 76 of 100, a Strong band and rank 21 of 60 in Lamb, veal & game, above the category median of 72. Protein reaches 41% of the Daily Value in the excellent tier, with iron adding 16% in the good tier.
Goat is commonly slow-cooked in curries and stews, since the leaner cuts can turn tough under quick, high-heat cooking, and a 1 ounce serving works out to about 28 grams raw. Sodium is unremarkable at 82 mg per 100 g, and it remains a less common meat in most supermarkets, more readily found at butchers serving Caribbean, African, or South Asian communities.
See how this score is calculated, build a plate around game meat, goat, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | 5% |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.71 g | 4% |
| Cholesterol | 57 mg | 19% |
| Sodium | 82 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 21 g | 41% |
| Potassium | 385 mg | 8% |
| Calcium | 13 mg | 1% |
| Iron | 2.8 mg | 16% |
| Magnesium | - | |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | 2% |
| Total fat | 0.65 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 16 mg | 5% |
| Sodium | 23 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 5.8 g | 12% |
| Potassium | 108 mg | 2% |
| Calcium | 3.6 mg | 0% |
| Iron | 0.79 mg | 4% |
| Magnesium | - | |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 175303Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the lamb, veal & game median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Veal, leg (top round), separable lean only, rawDensity 77 vs 76Veal, shank, separable lean only, rawDensity 77 vs 76Game meat, goat, cooked, roastedDensity 78 vs 76Original analysis by NutriVerdict
In the kitchen and how to use it
Goat meat is a lean red meat with a slightly gamey, earthy flavor, widely used in curries, stews, and slow-braised dishes across Caribbean, South Asian, and African cuisines, such as curry goat or goat biryani. Because it's very lean with little marbling, it toughens quickly if cooked hot and fast, so most traditional preparations rely on long, slow braising or stewing with bone-in cuts to keep the meat tender while breaking down connective tissue. Ground goat, by contrast, cooks quickly and works in tacos, burgers, or meatballs in place of ground beef.
Keep raw goat meat refrigerated and use it within a few days, or freeze it for longer storage, as with any raw meat. A 28g (1 oz) raw serving is drawn from a food that provides 20.6g of protein per 100g for 109 calories, with just 82mg of sodium, making it a lean protein choice similar in profile to other game meats. It also delivers 16% of the Daily Value for iron, in line with what's typical of red meats, and its leanness means slow, moist cooking methods give the best results.
Frequently asked questions about game meat, goat
How many calories are in goat meat?
Raw goat meat has about 109 calories per 100g, with 20.6g of protein, making it a lean red meat.
How is goat meat typically cooked?
Because it's very lean, goat meat is usually slow-braised or stewed, as in curry goat, rather than cooked hot and fast.
Is goat meat a good source of iron?
Yes, raw goat meat provides 16% of the Daily Value for iron per 100g, typical of red meats.