Goat Meat vs Chicken Nutrition Chart – Which One is Healthier?
Which one is healthier, goat meat vs chicken meat? Here’s the short answer:
- Goat meat and chicken meat are both low-calorie foods with no carbohydrate content. So they are suitable for a weight-loss diet.
- Goat meat has lower calories in the same weight, but skinless chicken contains higher protein.
- Goat meat is lower in fat and cholesterol. However, chicken contains more unsaturated fat, which is good for the body.
- Chicken meat has a higher value of vitamins. It also contains vitamins B5, B6, D2, D3, E and K that can’t be found in goat meat.
- Goat meat mainly contains more minerals than chicken meat. Zinc and copper in it can be helpful for people with anemia.
- Both meats have a Glycemic Index score of zero.
TABLE OF CONTENTS
Goat Meat vs Chicken Nutrition Chart – Full Comparisons
Nutritional values on this page are based on the data from U.S. Department of Agriculture FoodData Central. The values might varied when compared to other sources.
For this comparison, we use raw goat meat vs. raw chicken meat. Different cooking methods have different nutritional values, so we assumed it’s only fair to compare both meat in their raw state.
Please note that we highlight the side with a higher amount for each nutrition, not that they are the side with “better” nutrition value.
Below is the full comparison of the nutritional values between goat meat and chicken meat:1 2
Just in case the image above doesn’t load, you can see the comparisons in the table below. I’ll discuss their in-depth differences according to the Reference Dietary Intake (RDI) in the last section.
| NUTRIENTS | GOAT (Meat only, raw) | CHICKEN (Meat only, raw) |
|---|---|---|
| Calories | 109 kcal | 119 kcal |
| Carbohydrates | 0 grams | 0 grams |
| Protein | 20.6 grams | 21.4 grams |
| Fats | 2.31 grams | 3.08 grams |
| Cholesterol | 57 mg | 70 mg |
| Dietary fiber | 0 grams | 0 grams |
| Calcium | 13 mg | 12 mg |
| Iron | 2.83 mg | 0.89 mg |
| Magnesium | ND | 25 mg |
| Phosphate | 180 mg | 173 mg |
| Potassium | 385 mg | 229 mg |
| Sodium | 82 mg | 77 mg |
| Zinc | 4 mg | 1.54 mg |
| Copper | 0.256 mg | 0.053 mg |
| Manganese | 0.038 mg | 0.019 mg |
| Selenium | 8.8 µg | 15.7 µg |
| Vitamin A | 0 µg | 16 µg |
| Vitamin B1 | 0.11 mg | 0.073 mg |
| Vitamin B2 | 0.49 mg | 0.142 mg |
| Vitamin B3 | 3.75 mg | 8.24 mg |
| Vitamin B5 | ND | 1.06 mg |
| Vitamin B6 | ND | 0.43 mg |
| Vitamin B9 | 5 µg | 7 µg |
| Vitamin B12 | 1.13 µg | 0.37 µg |
| Vitamin C | 0 mg | 2.3 mg |
| Vitamin D | ND | 0.1 µg |
| Vitamin E | ND | 0.21 mg |
| Vitamin K | ND | 1.8 µg |
| Glycemic Index | 0 | 0 |
https://fdc.nal.usda.gov/fdc-app.html#/food-details/175303/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171052/nutrients
So, is goat or chicken meat healthier?
Goat meat and chicken meat have their own characteristics, so it’s not an apple-to-apple comparison. They offer different nutritional advantages, so you can use both as a good source of protein.
Goat meat is said to be the healthiest red meat and can be used as a substitute for beef and pork. Its weakness is the strong, gamey flavor. Only some people can enjoy this characteristic.
On the other hand, most people are familiar with the taste and aroma of chicken meat, so it is easy to consume it. This meat is also relatively cheap and easy to get everywhere.
Cultural issues could also affect your preference. People in Southeast Asian countries believe that goat meat consumption causes high blood pressure. So, middle-aged people there try their best to avoid goat meat. Yet, scientific researches found that that eating goat meat does not cause a direct increase in blood pressure.3 4
As a Registered Dietitian in Gizigo, I’d have to say that eating many types of food is more recommended. So please try both goat meat and chicken meat, not just one kind of meat.
Whatever type of meat you try, make sure the quantity is appropriate. Adults should consume protein from meat, poultry and eggs as much as 26 ounces eq/week.5
If you are worried about consuming saturated fat, choose lamb or chicken meat that is low in fat. You can consume goat tenderloin, skinless chicken or chicken breast without thinking about excessive saturated fat.
Braising, sautéing, or roasting is the better processing method for chicken and goat. Try to avoid the deep frying method as much as possible. For Asian people, reduce the usage of coconut milk, excess butter, or oils high in saturated fats (such as coconut and palm oil) commonly found in oriental food.
As additional tips, here are special cooking methods to minimize food poisoning from goats and chicken meat:6
- Goat meat must be cooked to an internal temperature of at least 145oF with a resting time of 3 minutes for steaks, roasts and chops or 160oF for ground meat and sausage.
- Chicken meat must be cooked until the internal temperature reaches a minimum of 165oF.
Goat Meat vs Chicken Meat Nutritional Values in Details
The Reference Dietary Intake percentages on this page are calculated based on the data provided by U.S. Department of Agriculture’s Dietary Guideline for Americans.5
Calories Comparison
Chicken meat contains 9.17% more calories.
Chicken meat offers slightly more calories than goat meat. It doesn’t really matter for the same amount of weight. However, suppose you’re trying to optimize your intake (e.g., eating 500-600 grams of chicken breast daily to build your muscle). In that case, it can have some differences in the long run.
| GOAT MEAT* (RDI) | CHICKEN MEAT* (RDI) | |
|---|---|---|
| Calories | 109 kcal (4.54%) | 119 kcal (4.96%) |
*Meat only, raw
Carbohydrates Comparison
Assumed zero amount of carbohydrates in goat meat and chicken meat.
Goat meat and chicken meat contain insignificant or almost zero carbohydrates. No carbs means no increase in your blood glucose levels. In addition, being virtually fat-free makes those meats a good option if you’re trying to lose some weight.
| GOAT MEAT* (RDI) | CHICKEN MEAT* (RDI) | |
|---|---|---|
| Carbohydrates | Assumed zero (0%) | Assumed zero (0%) |
*Meat only, raw
Protein Comparison
Chicken meat contains 3.88% more protein.
Chicken meat often becomes the go-to meal for people trying to build muscle or bulk up, yet it contains only slightly more protein than goat meat. While some people perceive chicken meat as a natural food with almost pure protein content, we could use goat meat as an alternative.
Furthermore, goat and chicken meat both carry all the essential amino acids. These amino acids are necessary for growth and cannot be synthesized by the body.7
So, you could eat goat and chicken meat interchangeably in this aspect.
| GOAT MEAT* (RDI) | CHICKEN MEAT* (RDI) | |
|---|---|---|
| Protein | 20.6 grams (22.89%) | 21.4 grams (23.78%) |
*Meat only, raw
Fats & Cholesterol Comparison
Goat meat contains 14.44% more mono unsaturated fats (MUFA).
Chicken meat contains 33.33% more fats (total lipid).
Chicken meat contains 11.27% more saturated fats (SFA).
Chicken meat contains 341.18% more poly unsaturated fats (PUFA).
Chicken meat contains 22.81% more cholesterol.
In general, goat meat has a lower fat content. Its total fat, saturated fat (SFA) and cholesterol values are below chicken meat.
So, is goat meat healthier than chicken meat in this aspect? Not quite.
Skinless chicken meat has a higher unsaturated fat (MUFA + PUFA) content. Likewise, comparing the unsaturated fat to saturated fat ratio of chicken meat will show a higher value than that of goat meat.
Consuming unsaturated fats, especially PUFA, is beneficial for reducing cardiovascular morbidity.[8] It’s even better if you reduce the saturated fat intake, too.
So, consuming chicken meat with significantly higher PUFA than goat meat has its own benefits!
Below is the breakdown for fats and cholesterol comparison between goat meat and chicken meat.1 2
| GOAT MEAT* (RDI) | CHICKEN MEAT* (RDI) | |
|---|---|---|
| Total Fats (lipid) | 2.31 grams (3.45%) | 3.08 grams (4.60%) |
| Saturated Fatty Acids (SFA) | 0.71 grams (2.63%) | 0.79 grams (2.93%) |
| Monounsaturated Fatty Acids (MUFA) | 1.03 grams (ND) | 0.9 grams (ND) |
| Polyunsaturated Fatty Acids (PUFA) | 0.17 grams (ND) | 0.75 grams (ND) |
| Cholesterol | 57 milligrams (ND) | 70 milligrams (ND) |
*Meat only, raw. ND=No Data
Dietary Fiber Comparison
Assumed zero amount of dietary fibers in goat meat and chicken meat.
Dietary fibers do not naturally occur in a meat-type food, so goat and chicken meat both score zero for this nutritional value.
| GOAT MEAT* (RDI) | CHICKEN MEAT* (RDI) | |
|---|---|---|
| Fibers | Assumed zero (0%) | Assumed zero (0%) |
*Meat only, raw
Minerals Comparison
Goat meat contains 8.33% more calcium.
Goat meat contains 217.98% more iron.
Goat meat contains 4.05% more phosphate.
Goat meat contains 68.12% more potassium.
Goat meat contains 6.49% more sodium.
Goat meat contains 159.74% more zinc.
Goat meat contains 383.02% more copper.
Goat meat contains 100% more manganese.
Chicken meat contains magnesium, goat meat doesn’t.
Chicken meat contains 78.41% more selenium.
Goat meat is somewhat the winner here. It contains abundantly more minerals when compared to chicken meat.
Goat meat can be a good choice for toddlers because it contains more zinc and iron.5 7 The higher levels of iron and copper in goat meat also make it a better choice for preventing anemia, which is experienced by many women of childbearing age, especially pregnant women.5 7
Yet, chicken meat contains magnesium you can’t get from goat meat. Plus, it carries significantly more selenium. This mineral acts as an antioxidant, which helps prevent cancer or other degenerative diseases.5
Below is the table for mineral comparison between goat meat and chicken meat.1 2
| MINERALS | GOAT MEAT* (RDI) | CHICKEN MEAT* (RDI) |
|---|---|---|
| Calcium | 13 milligrams (1.3%) | 12 milligrams (1.2%) |
| Iron | 2.83 milligrams (35.38%) | 0.89 milligrams (11.13%) |
| Magnesium | ND (ND) | 25 milligrams (6.25%) |
| Phosphate | 180 milligrams (25.71%) | 173 milligrams (24.71%) |
| Potassium | 385 milligrams (11.32%) | 229 milligrams (6.74%) |
| Sodium | 82 milligrams (5.47%) | 77 milligrams (5.13%) |
| Zinc | 4 milligrams (36.36%) | 1.54 milligrams (14%) |
| Copper | 0.256 milligrams (28.44%) | 0.053 milligrams (5.89%) |
| Manganese | 0.038 milligrams (1.65%) | 0.019 milligrams (0.83%) |
| Selenium | 8.8 micrograms (16%) | 15.7 micrograms (28.55%) |
*Meat only, raw. ND=No Data
Vitamins Comparison
Goat meat contains 50.68% more vitamin B1 (Thiamine).
Goat meat contains 245.07% more vitamin B2 (Riboflavin).
Goat meat contains 205.41% more vitamin B12.
Chicken meat contains vitamin A, goat meat doesn’t.
Chicken meat contains 119.73% more vitamin B3 (Niacin).
Chicken meat contains vitamin B5, goat meat doesn’t.
Chicken meat contains vitamin B6, goat meat doesn’t.
Chicken meat contains 40% more vitamin B9 (Folic acid).
Chicken meat contains vitamin C. Assumed zero amount of magnesium in goat meat.
Chicken meat contains vitamin D, goat meat doesn’t.
Chicken meat contains vitamin E, goat meat doesn’t.
Chicken meat contains vitamin K, goat meat doesn’t.
Chicken meat hands down carries more vitamins in terms of variety.
Chicken meat also contains folic acid, so pregnant women should consume chicken rather than goat meat. This vitamin is beneficial for the formation of neural tubes, as well as preventing the birth defect in the brain and spine from happening.
So, you might think there is no real contest here. Think again.
Goat meat is richer in riboflavin or vitamin B2, while chicken meat is richer in niacin or vitamin B3. These two vitamins are part of coenzymes that play a role in metabolism. Vitamin B2 deficiency can cause cleft babies and growth disorders, while vitamin B3 deficiency can cause pellagra.7
Goat meat contains higher levels of vitamin B-12, making it a better choice for preventing anemia than chicken meat.
Below is the table for vitamin comparisons between goat meat and chicken meat.1 2
| VITAMINS | GOAT MEAT* (RDI) | CHICKEN MEAT* (RDI) |
|---|---|---|
| Vitamin A | 0 micrograms (0%) | 16 micrograms (1.78%) |
| Vitamin B1 (Thiamine) | 0.11 milligrams (9.17%) | 0.073 milligrams (6.08%) |
| Vitamin B2 (Riboflavin) | 0.49milligrams (37.69%) | 0.142 milligrams (10.92%) |
| Vitamin B3 (Niacin) | 3.75 milligrams (23.44%) | 8.24 milligrams (51.5%) |
| Vitamin B5 (Pantotheic acid) | ND (ND) | 1.06 milligrams (ND%) |
| Vitamin B6 (Pyridoxine) | ND (ND) | 0.43 milligrams (33.08%) |
| Vitamin B9 (Folic acid) | 5 micrograms (1.25%) | 7 micrograms (1.75%) |
| Vitamin B12 | 1.13 milligrams (47.08%) | 0.37 milligrams (15.42%) |
| Vitamin C | 0 milligrams (0%) | 2.3 milligrams (2.56%) |
| Vitamin D (D2 + D3) | ND (ND) | 0.1 micrograms (0.67%) |
| Vitamin E | ND (ND) | 0.21 milligrams (1.4%) |
| Vitamin K | ND (ND) | 1.8 micrograms (1.5%) |
*Meat only, raw. ND=No Data
Glycemic Index Comparison
Both goat and chicken meat score 0 (zero) on the Glycemic Index and count as low GI food. They contain few or no carbs, so it’s only natural they don’t have a GI value.
| FOODS | GLYCEMIC INDEX |
|---|---|
| Goat meat | 0 (low) |
| Chicken meat | 0 (low) |
https://foodstruct.com/food/goat
https://foodstruct.com/food/chicken-meat
References for Goat Meat vs Chicken Nutrition Chart
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175303/nutrients (04 April 2023 10.25)
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171052/nutrients (04 April 2023 10.35)
- Sunagawa, K., Kishi, T., Nagai, A., Matsumura, Y., Nagamine, I., & Uechi, S. (2014). Goat meat does not cause increased blood pressure. Asian-Australasian Journal of Animal Sciences, 27(1), 101-114.
- Khairunnisak, M., Mustafa, A. M., Marzura, M. R., Marni, S., Zamri, C., & AS, N. F. (2016). Preliminary study on the acute effect of consuming goat meat on blood pressure and blood lipid profile in men and women with mild hypertension. Malaysian Journal of Veterinary Research, 7(2), 67-73.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.
- FoodSavety.gov. U.S. Department of Health and Human Services. Cook to a Safe Minimum Internal Temperature . Accessed April 04, 2023. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- Almatsier, S. (2010). Prinsip Dasar Ilmu Gizi. Jakarta: PT Gramedia Pustaka Utama.
- Hooper, L., Martin, N., Jimoh, O. F., Kirk, C., Foster, E., & Abdelhamid, A. S. (2020). Reduction in saturated fat intake for cardiovascular disease. Cochrane database of systematic reviews, (8).
