Goat Meat (Raw) – Nutritional Breakdown
Goat meat, a lean and protein-packed option, is a versatile choice for many cuisines around the world. Known for its rich flavor and health benefits, goat meat is an excellent source of high-quality protein while being low in fat. Hereโs a detailed look at the nutritional content of raw goat meat:
Nutritional Information (per 100g of Raw Goat Meat)
| Nutrient | Amount |
|---|---|
| Energy | 109 kcal |
| Protein | 20.6 g |
| Total Fat | 2.31 g |
| Saturated Fat | 0.71 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 2.83 mg |
| Magnesium | 0 mg |
| Phosphorus | 180.0 mg |
| Potassium | 385.0 mg |
| Sodium | 82.0 mg |
| Zinc | 4.0 mg |
| Copper | 0.256 mcg |
| Manganese | 0.038 mg |
| Selenium | 8.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.49 mg |
| Niacin (Vitamin B3) | 3.75 mg |
| Vitamin B6 | 0.0 mg |
| Folate (Vitamin B9) | 5.0 mcg |
| Vitamin B12 | 1.13 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Goat meat is naturally free from common allergens like gluten, dairy, and soy, making it an excellent choice for people with these sensitivities. However, it’s always important to check for any cross-contamination risks, especially when purchasing pre-packaged products.
Dietary Preferences
- High Protein: Perfect for those looking to boost their protein intake, such as athletes or individuals following a high-protein diet.
- Low Fat: Goat meat offers a lean alternative to other red meats, making it suitable for those following low-fat or heart-healthy diets.
- Gluten-Free: A great choice for those with gluten sensitivity or celiac disease.
- Paleo & Keto Friendly: Due to its high protein and low carbohydrate content, goat meat fits well within both paleo and keto dietary plans.
Health Benefits
Goat meat is not only a rich source of protein but also contains essential minerals such as iron, zinc, and phosphorus, which contribute to overall health. Its high potassium content supports healthy blood pressure, while zinc plays a vital role in immune function. Additionally, the low fat content makes it an appealing option for those conscious about their cholesterol levels.
Though goat meat is low in calcium and magnesium, the high iron content supports energy levels and the body’s ability to transport oxygen through the blood. Additionally, the presence of B vitamins, including riboflavin and niacin, supports metabolic processes and the conversion of food into energy.
Culinary Uses and Tips
Goat meatโs robust flavor makes it an excellent choice for a variety of dishes. It can be slow-cooked in stews, roasted, grilled, or even used in curries. Popular in Mediterranean, Middle Eastern, and South Asian cuisines, goat meat pairs well with aromatic spices like cumin, coriander, turmeric, and garlic. Its tender texture, when properly cooked, is a perfect match for rich, flavorful sauces.
When cooking with goat meat, be mindful of its lean nature. Overcooking can result in dryness, so it is best cooked slowly to preserve its moisture and tenderness. Marinating goat meat before cooking helps enhance its natural flavor and tenderness.
Conclusion
Goat meat is a highly nutritious, protein-packed option that offers a lean alternative to other meats. With its diverse array of vitamins and minerals, it supports overall health and well-being. Whether you’re looking to add variety to your diet or seeking a healthier protein option, raw goat meat is a fantastic choice. As a naturally lean and flavorful meat, it provides both delicious meals and significant health benefits.
