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Goat meat is the meat of domestic goats, cooked in curries, stews, barbecue and roasts and sometimes sold under names such as chevon or cabrito. In USDA data, roasted goat meat is one of the leaner red meats: a 3-ounce cooked portion has about 122 calories, 23 grams of protein and under 3 grams of fat, with useful amounts of iron, zinc, riboflavin and vitamin B12. This guide covers goat meat nutrition with USDA FoodData Central values, how goat compares with beef, lamb, pork and chicken, whether goat meat is healthy in the plain sense of what it does and does not supply, and how to cook it safely.
Peptide Labs does not sell goat meat or meat products. This article is general nutrition information, not medical advice.
Key Takeaways
- A 3-ounce portion of roasted goat has about 122 calories, 23 grams of protein and 2.6 grams of fat in USDA data.
- Goat supplies iron, zinc, riboflavin and vitamin B12, and it has no carbohydrate or fiber.
- Per serving, roasted goat has less fat and saturated fat than lean sirloin or lean lamb in USDA entries.
- IARC counts goat as red meat, the group it classified as probably carcinogenic (Group 2A) in 2015.
- FoodSafety.gov lists 145°F with a 3-minute rest for goat steaks, roasts and chops and 160°F for ground goat.
Goat meat nutrition: USDA values
The table uses the USDA FoodData Central SR Legacy entry for roasted goat (FDC 175304) and a 3-ounce (85 g) cooked portion. Percent Daily Values (%DV) use the FDA Daily Values printed on Nutrition Facts labels. Cooking removes water, so cooked meat has more protein and calories per 100 grams than raw: USDA lists raw goat (FDC 175303) at 109 calories and 20.6 grams of protein, and roasted goat at 143 calories and 27.1 grams of protein.
| Nutrient | Goat, roasted, 3 oz (85 g) | %DV |
|---|---|---|
| Calories | 122 | – |
| Protein | 23.0 g | 46% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.8 g | 4% |
| Cholesterol | 64 mg | 21% |
| Iron | 3.2 mg | 18% |
| Zinc | 4.5 mg | 41% |
| Vitamin B12 | 1.0 mcg | 42% |
| Riboflavin (B2) | 0.52 mg | 40% |
| Niacin (B3) | 3.4 mg | 21% |
| Copper | 0.26 mg | 29% |
| Selenium | 10.0 mcg | 18% |
| Potassium | 344 mg | 7% |
| Sodium | 73 mg | 3% |
| Carbohydrate and fiber | 0 g | 0% |
Two values in the USDA goat entry, magnesium and vitamin B6, are listed as zero. Meat normally contains some of both, so those zeros most likely reflect missing analysis rather than a true absence, and they are left out here. Seasoning, marinades and sauces change the sodium figure; plain roasted goat is low in sodium, and our low-sodium foods guide covers how to read labels on seasoned meats.
Goat meat vs beef, lamb, pork and chicken
Comparisons only make sense when the cut and cooking method are similar, so this table uses lean, cooked USDA SR Legacy entries, all per 3 ounces (85 g). Goat entries in USDA are a general roasted sample, not a specific cut, so read the goat line as an average.
| Meat, cooked, 3 oz (FDC) | Calories | Protein | Fat | Saturated fat | Iron | Zinc | Vitamin B12 |
|---|---|---|---|---|---|---|---|
| Goat, roasted (175304) | 122 | 23.0 g (46%) | 2.6 g (3%) | 0.8 g (4%) | 3.2 mg (18%) | 4.5 mg (41%) | 1.0 mcg (42%) |
| Beef top sirloin, lean, broiled (168634) | 156 | 26.0 g (52%) | 4.9 g (6%) | 1.9 g (9%) | 1.7 mg (9%) | 4.9 mg (44%) | 1.5 mcg (61%) |
| Lamb, lean, retail cuts (174308) | 175 | 24.0 g (48%) | 8.1 g (10%) | 2.9 g (14%) | 1.7 mg (10%) | 4.5 mg (41%) | 2.2 mcg (92%) |
| Pork tenderloin, lean, roasted (168250) | 122 | 22.2 g (44%) | 3.0 g (4%) | 1.0 g (5%) | 1.0 mg (5%) | 2.1 mg (19%) | 0.5 mcg (20%) |
| Chicken breast, roasted (171477) | 140 | 26.4 g (53%) | 3.0 g (4%) | 0.9 g (4%) | 0.9 mg (5%) | 0.9 mg (8%) | 0.3 mcg (12%) |
Read across the rows and a few patterns stand out. In these USDA entries goat has the most iron of the group, zinc close to beef and lamb, and fat and saturated fat in the same low range as chicken breast and pork tenderloin. Beef and lamb carry more vitamin B12; chicken breast has a little more protein per serving. For the full beef and chicken pictures, see our guides to grass-fed beef and chicken breast nutrition, and our bison guide for another lean red meat.
Is goat meat healthy?
Nutrition science does not sort single foods into healthy and unhealthy; it looks at what a food supplies and how it fits a whole eating pattern. On that basis, here is what goat meat brings and what to weigh.
What goat meat supplies
- Protein with little fat. USDA lists roasted goat at 23 grams of protein and 2.6 grams of fat per 3 ounces, one of the leaner red-meat entries. Our high-protein foods list puts it in context with other sources.
- Iron in two forms. The NIH Office of Dietary Supplements (ODS) explains that meat, poultry and seafood contain both heme and nonheme iron, while plants contain only nonheme iron, and that meat also helps the body absorb nonheme iron from other foods. More in our foods high in iron guide.
- Zinc. At 41% of the Daily Value per USDA serving, goat sits near beef and lamb; see foods high in zinc.
- B vitamins. Riboflavin is notably high in the USDA goat entry, and vitamin B12 occurs naturally in animal foods but not plant foods, per ODS; our B12 foods guide lists other sources.
What to weigh
Goat is red meat. When the International Agency for Research on Cancer (IARC), the World Health Organization’s cancer agency, evaluated red and processed meat in 2015, its press release defined red meat as all mammalian muscle meat and named goat in its examples. IARC classified red meat as probably carcinogenic to humans (Group 2A) and processed meat as carcinogenic (Group 1). A hazard classification describes the strength of the evidence, not how large any risk is at a given intake, and IARC does not set intake limits.
Goat meat has cholesterol like other meats, 64 milligrams per 3-ounce serving in USDA data, comparable to the beef and chicken entries; our foods high in cholesterol guide explains how to read those numbers. Meats are also a source of purines, which some people are advised by their clinician to watch; see foods high in purines. Goat is not one of the nine major food allergens named by FDA. One exception, described by CDC, is alpha-gal syndrome, covered below.
Alpha-gal syndrome and goat meat
CDC describes alpha-gal syndrome as a serious, potentially life-threatening allergy and tickborne disease, most often linked in the US to lone star tick bites. Alpha-gal is a sugar molecule that CDC says is naturally produced in the bodies of most mammals but not in people, and reactions follow eating red meat or other mammal products. The CDC page names beef, pork, lamb, venison and rabbit as examples; it does not list goat by name, but goat is a mammal. CDC advises that alpha-gal syndrome be managed with an allergist or other healthcare provider, who can say which sources to avoid.
How to cook goat meat safely
Goat is lean, so slow, moist methods such as braising, stewing and curry keep it tender, while quick grilling suits young goat and thin chops. Whatever the method, the FoodSafety.gov minimum internal temperatures apply:
- Goat steaks, roasts and chops: 145°F, then rest for 3 minutes before cutting or eating.
- Ground goat and goat sausage: 160°F.
- Casseroles containing goat: 165°F, and 165°F for reheated leftovers.
Check doneness with a food thermometer in the thickest part, away from bone. Under federal meat inspection rules, goat counts as livestock alongside cattle, sheep and swine (9 CFR 301.2), so goat sold through inspected plants falls under the same regulations as beef and lamb. Goat milk and goat cheese are separate foods with their own nutrition and safety facts and are not covered here. Compare goat with a very different lean meat in our rabbit meat guide.
Frequently Asked Questions
Is goat meat red meat?
Yes. IARC defines red meat as mammalian muscle meat and names goat in its examples, even though cooked goat can look pale.
Is goat meat leaner than beef?
In USDA SR Legacy entries, roasted goat has 2.6 grams of fat per 3 ounces versus 4.9 grams in lean broiled top sirloin, with less saturated fat as well.
How much protein is in goat meat?
USDA lists about 23 grams of protein in 3 ounces of roasted goat, or 27.1 grams per 100 grams cooked.
What temperature should goat meat be cooked to?
FoodSafety.gov lists 145°F with a 3-minute rest for steaks, roasts and chops and 160°F for ground goat.
Does goat meat taste gamey?
Goat has a stronger flavor than beef, and older animals taste stronger than young kid goat. Slow cooking with spices is a common approach.
Can people with alpha-gal syndrome eat goat meat?
CDC says alpha-gal is produced in most mammals, and goat is a mammal. CDC advises working with an allergist or healthcare provider to decide which foods to avoid.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Rabbit Meat: USDA Nutrition, Rabbit Starvation and Safety, Lamb Meat: Nutrition, Is Lamb Healthy and Lamb vs Beef, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.