Why Goat Meat is Great and 7 Benefits


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Goat meat is gaining popularity as a source of protein. Humans eat meat because it provides them with nutrients. Red meat contains more iron than other types of meat. White meat contains fewer calories but more fat than red meat. 

Goats are considered to be one of the most healthy meats. They are lower in saturated fat and contain more iron than other types of meat. Their flavor is stronger than lamb, but less sweet than beef, and cooking them with lots of flavor and spice helps compliment their unique taste.

Goat Meat Basics

Goat meat is broken down into one of two categories depending on the age of goat: kid meat (capretto) and adult meat (chevron).

Kid meat is the meat of an animal younger than four months old. Adult meat is the meat of a mature animal older than fourteen months. 

Kid goat meat is the leanest of the two meats with a more mild flavor. It is a more tender cut and its high water content makes it more suitable to a variety of cooking methods.

The adult goat meat is a little tougher than capretto meat, but it works well with slow, moist heat in bringing out the flavor. The tough connective tissue will break down to be more tender and flavorful.

Raw Goat Meat

Common Goat Breeds

There are many different breeds of goats that have been developed for specific purposes. Some goats are bred specifically for milk production while others are bred for meat.

Common goat breeds include the Boer, Spanish, and Brush varieties.

Where is Goat Consumed? How is it Prepared?

In Asia, goat meat is commonly used in both Chinese and Thai cuisines. In Thailand, goat meat is typically served grilled with herbs and spices. Goat meat is also a staple in Indian and Pakistani dishes.

In Latin America, goat meat is often prepared as a stew. The meat usually uses slow cooking methods over low heat until tender.

In Africa, goat meat is traditionally eaten in Ghana, Nigeria, and Senegal.  

Goat meat is a very lean meat, so it should be cooked slowly over low heat to avoid drying out the meat. It’s usually served in stews and curried dishes.

Goat Meat Dish and Spices

Goat Meat Nutrition

Goat meat is very nutritious and it has less satured fat than beef, pork, lamb, chicken, turkey, fish, and shellfish. It also contains more protein than beef, pork, and poultry.

Goat meat is lower in cholesterol than red meat, and it contains fewer calories. It is also high in iron, zinc, selenium, vitamin B12, and niacin. Goat meat is considered an excellent source of calcium, phosphorus, magnesium, potassium, copper, manganese, and vitamins A, D, E, K, and C.

Here’s a comparison table of 7 ounces of goat meat, beef, chicken, pork, and turkey and their nutritional values: 

  Goat Beef Chicken Pork Turkey
Calories 216 392 282 522 292
Protein (G) 40.88 38.40 34.48 33.50 38.88
Fat (G) 4.58 25.18 16.00 42.00 15.14
Saturated Fat (G) 1.4 10.56 4.54 15.60 4.0
Cholesterol (MG) 114 122 170 142 136
Iron (MG) 5.62 3.94 1.62 1.74 2.16
Potassium (MG) 764 572 1032 570 468
Zinc (MG) 7.94 9.00 2.90 4.36 4.64

7 Health Benefits of Goat Meat

Goat meat is nutritious and delicious. It contains more protein than beef or pork. It also provides iron, zinc, vitamin B12, and other nutrients.

1. Low in Fat and Saturated Fat

Goats are leaner than most other types of meat. Their meat has less saturated fat content than other meats. People who want to lose weight should eat goat meat instead of other meats.

Eating saturated fat is linked with increased bad cholesterol in your blood. This causes plaque buildup in your arteries, which can cause a heart attack or stroke.

Newer research is challenging claims about saturated fat contributing to heart disease risk, but the American Heart Association still recommends people limit saturated fat intake.

2. High in Iron

Iron is important because it helps keep your body healthy. Your body needs enough iron to make hemoglobin, a component of red blood cells. Hemoglobin carries oxygen throughout your body.

Goats contain up to about three times as much iron as other meats. Lean beef, chicken, and pork contain roughly the same amount of iron.

Iron is an important element for many functions in the human body.

3. High in Vitamin B

Vitamin B is essential for good health. It helps build new cells and repair damaged ones.

Goats provide a significant portion of their daily requirement of vitamin B.

Goat meat is a great source for vitamin B12. They contain twice as much vitamin B12 as beef, pork, and chicken.

4. High in Potassium

Potassium is another nutrient that is vital for good health. It plays a role in muscle contraction and nerve function.

The average adult requires approximately 3,500 milligrams of potassium per day. Goats have more potassium than any other type of meat.

5. Good Source of Calcium

Calcium is needed for bone growth and maintenance. It helps regulate heartbeat and muscle contractions.

Goats are a good source of calcium. They contain two to four times as much calcium as beef, pork, or chicken.

6. Rich in Magnesium

Magnesium is used by every cell in your body. It helps maintain normal muscle and nerve function.

Goats are a good source for magnesium. They contain more than double the amount found in beef, pork, or poultry.

7. Good Source of Zinc

Zinc is required for immune system functioning. It helps form enzymes that help break down food.

Goats are good sources of zinc. They contain at least twice the amount found in chicken and pork.

Downsides of Goat Meat

Red Meat and Negative Health 

There are downsides to eating too much red meat. The biggest downside is that it increases your chances of developing certain diseases. Eating too much red meat may increase your risk of:

  • Heart Disease
  • High Blood Pressure
  • Diabetes
  • Cancer

Goat meat is healthier than beef or pork, but eating too much red meat can still increase the risk of cancer. Eating less red meat might reduce your risk of cancer.

Goat meat is usually cooked slowly and at low temperatures. This means that there is less chance of forming harmful chemicals during the cooking process.

Taste of Goat Meat

Many people don’t like the taste of goat meat. Goat meat has a strong game-like flavor. People who dislike it usually do so because it’s too lean.

To make it more desirable, cook it slowly at lower temperatures for long periods of time.

Goat meat should be cooked slowly at low temperatures to bring the flavor out for a tasty dish.

How to Cook Goat Meat?

Goat Meat Dish

Goat meat can be cooked by many different methods. Most commonly, it is cooked slowly in stews and curried dishes. It can also be grilled or roasted. It can be stewed or fried.

Goat meat should be cooked slowly. Cooked quickly, goat meat gets tougher and less tasty. Rib chops, loins, and tenderloins are better for fast cooking than other cuts. Other cuts need to be cooked slowly to get tender and flavorful.

Goat meat biriyani is a popular Indian dish made by marinating goat meat in yogurt and spices before baking it in an oven. This dish is usually served with raita (a spicy cucumber salad) or chutney (a tangy relish).

Virtually every part of the goat can be utilized in your home cooking. Many cuts work better when slow cooked, such as roasting or stewing. A quick Internet search can bring up a wide variety of recipes to try.

Goat Meat Curry Dish

Goat Meat Final Thoughts

Goat meat is nutritious and healthy. It’s nutritionally superior to other types of red meat. You should try substituting your usual red meat with this type of meat in different recipes and cultures.

For other articles and recipes that might interest you:

Goat Meat FAQs

Is goat meat good eating?

Goat meat is considered a delicacy in parts of Asia. Goat meat is leaner than beef and pork, making it healthier for people who eat red meats often. It is also lower in cholesterol and fat than other meats. Goat meat is also very flavorful, making it perfect for grilling.

Is goat meat also called mutton?

Goat meat is sometimes referred to as mutton in Caribbean and South Asian cuisines. However, it is not the same thing as lamb. Lamb comes from baby goats, whereas mutton comes from adult goats. Goat meat is often used in dishes such as curries, soups, and stews.

Why is goat meat not sold in stores?

Goat meat is not often sold in stores and supermarkets, because it’s not as popular as other meats like beef, chicken, and pork. Goat is more nutritious than other meats, but it has a stronger gamey flavor that takes longer to cook to bring its flavor out.

Why is goat meat so healthy?

Goats have much fewer calories and fat than other meats, making them ideal for weight loss diets. They contain little saturated fat and cholesterol, compared to other meats. Goats are also high in nutrients like vitamin B12, which helps prevent anemia. 

Which meat is tasty lamb or goat?

Goat meat is slightly gamier and has a stronger flavor than lamb, but are both delicious when cooked properly. Goat meat is best suited for long-cooking dishes like stews and braises. Lamb is typically preferred for short-cooking dishes like stir fries and sausages.

Which meat is the healthiest?

Goat is considered the healthiest meat because it contains less calories, fat and cholesterol than other meats. Goat has less than 20% the amount of saturated fat found in beef and pork. In addition, goat meat is low in sodium and high in protein.