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Goat Meat Compared to Other Meat Protein

by Natalie Stein

About Natalie Stein

Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.

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Goat can be a nutritious alternative to the typical meat protein choices. Eating goat meat can help you get the 5.5 ounces. of protein per day recommended by the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services for a typical 2,000-calorie diet. Always cook your meat thoroughly, and eat it as part of an overall balanced diet.

Nutritional Overview

There are 143 calories in 100 grams of roasted goat meat, which is slightly lower than the amount in 100-gram servings of roasted lean beef bottom, tri-tip roast sirloin or pork loin, which have between 193 and 223 calories. Goat, lean beef and lean pork all have about 27 grams protein per 100-gram serving, and their protein is high quality, which means that it provides all the essential amino acids that you need to get from your diet. Like other pure meats, goat meat is carbohydrate free.

Fat

With only 3 grams total fat and less than 1 gram saturated fat per 100 grams, goat meat is relatively low in fat compared to other meat protein. The U.S. Department of Agriculture defines extra lean beef as having less than 5 grams total fat and no more than 2 grams saturated fat per serving, according to MayoClinic.com. Lean pork such as loin has 10 grams fat, including almost 4 grams saturated fat per 100 grams. Higher-fat meats, such as beef ribs, can have 20 grams fat and 8 grams of cholesterol-raising saturated fat per 100-gram serving.

Sodium and Potassium

Goat meat has 405 milligrams potassium per serving, which is higher than the amount in beef but lower than that in pork. A 100-gram serving has 86 milligrams of sodium, which is slightly higher than the 54 milligrams in beef and 64 milligrams in pork. A diet with at least 4,700 milligrams potassium and no more than 2,300 milligrams sodium may help prevent high blood pressure and the risk for heart disease, kidney disease and stroke, according to the 2010 Dietary Guidelines.

Other Nutrients

Goat meat has 3.8 milligrams of iron per 100 grams, compared to 1.8 milligrams in 100 grams of beef sirloin, and 1 milligrams in pork loin. Iron is an essential mineral for your red blood cells, and the iron in meat is in the heme form, which means that your body can absorb it well. Compared to beef, goat meat supplies a similar amount of zinc, with about 5 milligrams per 100 grams. Goat meat has 75 milligrams cholesterol per 100 grams, and lean beef and pork both have about 80 grams.

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.