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Goat milk is the milk of domestic goats, sold fresh, as powder, and as yogurt, kefir and cheese. In USDA FoodData Central data a cup of goat milk has slightly more calories, protein, fat, calcium and potassium than a cup of whole cow’s milk, and much less vitamin B12 and folate. It is still milk: it contains lactose, FDA classes it as the major food allergen “milk”, most children with cow’s milk allergy react to it in testing, and plain goat milk is not a replacement for infant formula. Below is the goat milk nutrition picture, a side-by-side table, and the safety facts that matter most.
Peptide Labs does not sell goat milk or goat milk products. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA SR Legacy lists one cup of goat milk (with added vitamin D) at 168 calories and 8.7 grams of protein.
- Compared with whole cow's milk, goat milk has more calcium, potassium and phosphorus per cup but far less vitamin B12 and folate.
- Goat milk is not lactose free; NIDDK describes lactose as the sugar in milk and milk products.
- FDA counts milk from goats, sheep and other ruminants as the allergen "milk" on food labels.
- FDA and CDC say raw goat milk can carry Salmonella, Listeria, Campylobacter and E. coli.
- Plain goat milk and homemade goat milk formulas are not safe substitutes for infant formula.
What goat milk is
Goat milk comes from dairy goat breeds and is used much like cow’s milk: for drinking, for cooking, and for cultured foods such as goat yogurt and goat kefir. Many soft white cheeses called chevre are made from it, which our goat cheese guide covers. Goat milk tastes a little tangier than cow’s milk, and the flavor gets stronger as it ages in the fridge.
On a label you will see it named by its animal. Since FDA’s January 2025 food allergen guidance, milk and milk ingredients from animals other than cows should name the source, for example “goat milk”, “whey (goat milk)” or a “Contains goat milk” statement.
Nutrients in goat milk, per USDA data
USDA SR Legacy has one fluid goat milk entry, Milk, goat, fluid, with added vitamin D (FDC 171278). Per cup (244 grams) it lists 168 calories, 8.7 grams of protein (17% of the Daily Value), 10.1 grams of fat including 6.5 grams of saturated fat (33% DV), and 10.9 grams of total sugars. It is a good source of calcium (25% DV), phosphorus (22% DV) and riboflavin (26% DV), and it supplies potassium (11% DV) and vitamin A (15% DV). The vitamin D value (16% DV) reflects the added vitamin D in that entry, so check the Nutrition Facts label on the carton.
Two numbers stand out. The USDA entry lists only 0.17 micrograms of vitamin B12 per cup (7% DV) and about 2.4 micrograms of folate (1% DV), far below cow’s milk. If you rely on dairy for B12, see our B12 foods list, and our folate and methylfolate guide explains what folate does.
Goat milk vs cow milk side by side
The table compares one cup of each from USDA SR Legacy: goat milk (FDC 171278) and whole cow’s milk, 3.25% milkfat, with added vitamin D (FDC 171265). Percentages are of the FDA Daily Value.
| Per cup (244 g) | Goat milk | Whole cow's milk |
|---|---|---|
| Calories | 168 | 149 |
| Protein | 8.7 g (17%) | 7.7 g (15%) |
| Total fat | 10.1 g (13%) | 7.9 g (10%) |
| Saturated fat | 6.5 g (33%) | 4.6 g (23%) |
| Total sugars | 10.9 g | 12.3 g |
| Calcium | 327 mg (25%) | 276 mg (21%) |
| Potassium | 498 mg (11%) | 322 mg (7%) |
| Phosphorus | 271 mg (22%) | 205 mg (16%) |
| Riboflavin | 0.34 mg (26%) | 0.41 mg (32%) |
| Vitamin B12 | 0.17 mcg (7%) | 1.1 mcg (46%) |
| Folate | 2.4 mcg (1%) | 12.2 mcg (3%) |
| Vitamin D (added) | 3.2 mcg (16%) | 3.2 mcg (16%) |
| Sodium | 122 mg (5%) | 105 mg (5%) |
In short, goat milk vs cow milk is not a story of one being clearly superior. Goat milk edges ahead on calcium, potassium and protein per cup in USDA data; cow’s milk carries much more B12 and folate and a little less saturated fat. Both are close in calories and sugar. Our foods high in calcium list puts these numbers in context with other foods, and plant drinks such as oat milk and soy milk are compared in their own guides.
Is goat milk healthy? Lactose and allergy facts
Is goat milk healthy? For most people who already drink dairy, it is a nutrient-dense milk with a different balance of vitamins, as the table shows. Two common beliefs need correcting, though.
Goat milk still contains lactose
NIDDK describes lactose as the sugar found in milk and milk products, and goat milk is milk. USDA lists 10.9 grams of total sugars per cup of goat milk and 12.3 grams per cup of whole cow’s milk; SR Legacy gives no separate lactose figure for goat milk, but none of its sugar is added. People with lactose intolerance should not expect goat milk to behave like a lactose-free product. NIDDK notes that some people find yogurt and hard cheeses easier to tolerate, and lactose-free milk is as nutritious as regular milk. Our lactase guide explains how lactase enzyme products work, and kefir covers a cultured option.
It is not safe for cow's milk allergy
Lactose intolerance and milk allergy are different conditions. In FDA’s 2025 allergen guidance, “milk” as a major food allergen means milk from domesticated cows, goats, sheep or other ruminants. Research backs that up: in a 1999 study of 26 children with proven IgE-mediated cow’s milk allergy, all had positive skin and blood tests to goat milk and 24 of 26 reacted to goat milk in double-blind, placebo-controlled food challenges. The authors concluded goat milk is not an appropriate substitute. If you or your child has a milk allergy, talk to an allergist before trying any other animal milk; our elimination diet guide explains why testing should be supervised.
Goat milk is not infant formula
The American Academy of Pediatrics Committee on Nutrition says feeding babies regular milk or homemade formula “is not a safe or recommended practice” and advises against homemade formula made from store ingredients or raw milk. FDA advises parents not to make or feed homemade infant formula, warning that homemade recipes may be contaminated or lack critical nutrients. In May 2024 FDA announced the recall of a goat milk formula recipe kit because it did not meet all FDA requirements for infant formula; FDA said infants fed it without additional iron could develop iron deficiency anemia and feeding intolerance.
The USDA numbers above show part of the reason: plain goat milk is very low in folate and B12 and is not designed to match an infant’s needs. For a baby under 12 months, use breast milk or an infant formula, and ask your pediatrician before making any change.
Raw goat milk risks
Raw goat milk is sold in some states, often with claims that it is more natural. FDA states that raw milk is milk from cows, sheep, goats or any other animal that has not been pasteurized, and that it can carry Salmonella, Listeria, Campylobacter and E. coli. CDC adds Cryptosporidium and Brucella to the list and says children under 5, adults over 65, pregnant women and people with weakened immune systems face higher risk. CDC also notes that pasteurized milk offers the same nutrition without those risks.
- Check the label: look for the word “pasteurized” on goat milk, goat yogurt and goat kefir.
- Cheese counts too: FDA lists unpasteurized soft and hard cheeses among higher-risk foods, which matters for goat cheese; see the goat cheese guide.
- Storage: keep goat milk cold and use it by the date on the carton; the flavor turns stronger as it ages.
Using goat milk in the kitchen
Pasteurized goat milk can stand in for cow’s milk in most recipes, from oatmeal to sauces and baking, though its tang shows in mild dishes. Powdered goat milk keeps longer in the pantry. Goat yogurt and goat kefir work like their cow’s milk versions, and our Greek yogurt guide covers how straining changes yogurt in general.
Frequently Asked Questions
Is goat milk better than cow’s milk?
Neither is clearly superior. In USDA data goat milk has more calcium and potassium per cup, while whole cow’s milk has much more vitamin B12 and folate and less saturated fat.
Does goat milk have lactose?
Yes. Goat milk is milk, and NIDDK describes lactose as the sugar in milk and milk products. It is not a lactose-free product.
Can people with a cow’s milk allergy drink goat milk?
Usually not. FDA classes goat milk as the allergen milk, and in one study 24 of 26 allergic children reacted to goat milk in supervised challenges. Ask an allergist.
Can babies drink goat milk instead of formula?
No. The AAP advises against regular milk and homemade formula for infants, and FDA recalled a goat milk formula kit in 2024 because it did not meet infant formula requirements.
Is raw goat milk safe?
FDA and CDC warn that raw milk from any animal can carry harmful germs such as Listeria and E. coli. Pasteurized goat milk avoids that risk.
How many calories are in a cup of goat milk?
USDA SR Legacy lists 168 calories per cup of goat milk with added vitamin D, compared with 149 for whole cow’s milk.
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: Goat Cheese (Chevre): USDA Nutrients and Safety Facts, Milk Nutrition: Whole vs Skim Milk and Is Milk Good for You, Lactase: How Lactase Pills Work and What the Evidence Shows.