What is healthier, chicken or goat?

November 28, 2025 •

4 min read

While many consider chicken the go-to lean protein, research from the Alabama Cooperative Extension System indicates that goat meat has less fat and fewer calories per serving. This comparison of chicken versus goat meat breaks down the nutritional profiles to determine which option aligns best with your dietary goals.

Quick Summary

Goat meat is leaner, lower in saturated fat, and higher in iron, while skinless chicken breast offers more protein per serving and a broader spectrum of certain B vitamins. The best option depends on your specific nutritional needs and health priorities.

Key Points

Lower Fat: Goat meat is leaner than chicken, with less total fat and saturated fat per serving.
More Iron: Goat meat contains significantly higher levels of iron than chicken, which is beneficial for those at risk of anemia.
Higher Protein (Chicken): Skinless chicken breast offers a slight edge in protein content per 100g compared to lean goat meat.
Vitamin Differences: Goat meat is richer in B12 and B2, while chicken provides more B3, B5, B6, and selenium.
Heart Health: The low saturated fat and cholesterol levels in goat meat make it an excellent choice for cardiovascular health.
Preparation Matters: The cooking method and cut of meat are crucial; for example, white meat chicken is leaner than dark meat, and slow-cooking is best for lean goat meat.
Variety is Key: Including both meats in your diet can provide a wider spectrum of nutrients.

Both chicken and goat meat are valuable additions to a healthy diet, providing high-quality protein and essential nutrients. However, a closer look at their nutritional makeup reveals distinct advantages for each. Ultimately, the healthier choice depends on individual health goals, whether you are aiming for lower fat intake, higher iron levels, or maximizing lean protein.

Nutritional Breakdown: Chicken vs. Goat

To effectively compare the two meats, it's essential to look at the macronutrient and micronutrient differences. While precise figures can vary based on the specific cut and preparation method, an analysis of 100g servings reveals key disparities.

Nutritional Comparison (Per 100g, cooked)


Nutrient	Lean Goat Meat	Skinless Chicken Breast	Sources
Calories	~143 kcal	~165 kcal	,
Protein	~20.6 g	~31 g	,
Total Fat	~3 g	~3.6 g	,
Saturated Fat	~0.9 g	~1 g	,
Cholesterol	~75 mg	~85 mg	,
Iron	~3.7 mg	~1 mg	,
Vitamin B12	~1.2 µg	~0.3 µg	,
Zinc	~4-5.3 mg	~1 mg	,

The Health Benefits of Goat Meat

Goat meat has several nutritional advantages that make it an exceptional choice for certain dietary needs. It is celebrated for being leaner than other red meats and poultry, offering a powerful nutrient punch in fewer calories.

Lower Fat Content: Goat meat has significantly less total fat and saturated fat compared to chicken. For those looking to reduce their overall fat intake for heart health or weight management, this makes goat a superior option.
Rich in Minerals: Goat meat is a mineral powerhouse. It provides significantly more iron, which is crucial for preventing anemia and supporting red blood cell production. It is also richer in zinc, which supports immune function, and copper.
High in Vitamin B12: Goat meat contains higher levels of vitamin B12 than chicken. This is vital for nerve function, DNA synthesis, and energy metabolism.
Heart-Healthy Red Meat: With its low levels of saturated fat and cholesterol, goat meat is a heart-healthy red meat alternative. Some sources also note it contains conjugated linoleic acid (CLA), which has been studied for its potential health benefits, including supporting the immune system.

The Health Benefits of Chicken

Chicken remains one of the most widely consumed proteins for good reason, offering its own set of distinct health benefits, particularly when comparing specific cuts like the skinless breast.

Higher Protein: For individuals focused on maximizing protein intake for muscle building or repair, skinless chicken breast offers a slight edge, with a higher protein content per 100g compared to lean goat meat.
Broad Vitamin Profile: While goat has higher levels of B12 and B2, chicken provides a wider array of other important B vitamins, such as B3, B5, and B6. These are essential for energy metabolism, brain function, and cellular health.
More Selenium: Chicken contains significantly more selenium, a mineral that acts as a powerful antioxidant, supporting the thyroid and protecting cells from damage.
Versatility: Its mild flavor and widespread availability make chicken a highly versatile and accessible protein for a wide range of cooking methods and recipes.

How Your Choice and Preparation Method Affect Health

The choice between chicken and goat meat should not be based solely on which has more of a single nutrient. The preparation method and the specific cut of meat play significant roles in determining the overall healthiness of your meal.

Cut Matters: Dark meat chicken (thighs, wings) has higher fat and calorie content than white meat (breast). By contrast, most cuts of goat are generally lean.
Cooking Method is Key: Frying either meat in excessive oil or using high-fat marinades can increase the caloric density, regardless of its lean starting point. Braising or stewing goat meat over low heat is recommended to maintain tenderness due to its low-fat content.
Dietary Context: Consider your overall diet. If you are already getting plenty of iron from other sources, chicken's protein advantage may be more beneficial. If you are specifically trying to increase your iron intake or reduce fat, goat may be the better option.

Conclusion

Neither chicken nor goat is a definitively healthier choice than the other, as each offers unique nutritional advantages. Goat meat is the clear winner for those prioritizing lower fat, saturated fat, and higher iron and zinc content. It is a very lean red meat that is excellent for heart health. On the other hand, skinless chicken breast provides a slightly higher concentration of protein per serving and a broader range of B vitamins. The optimal choice is a personal one, best made by considering your individual dietary needs, health goals, and overall nutritional intake. The best approach for many is to include a variety of lean protein sources in their diet for a balanced nutritional profile.

For more nutritional information on a wide variety of foods, you can visit the U.S. Department of Agriculture's (USDA) FoodData Central website.

Frequently Asked Questions

Yes, goat meat is classified as a red meat. Despite this, it is notably leaner and has lower levels of fat and cholesterol compared to many other red meats like beef.

Goat meat generally has fewer calories per serving than chicken. For example, a 3-ounce serving of goat meat contains about 122 calories, while a similar portion of chicken breast has approximately 165 calories.

While both are excellent sources of high-quality protein, skinless chicken breast offers a slightly higher protein concentration per 100g, which may be more appealing for those strictly focused on maximizing protein intake for muscle building.

Goat meat is often perceived as tough or gamey, but this is usually due to improper cooking or using older meat. Using younger goats (cabrito) or employing slow-cooking methods like braising or stewing can result in tender, flavorful meat.

Goat meat contains higher amounts of essential minerals such as iron, zinc, and potassium compared to chicken.

While skinless chicken breast is very lean, goat meat still contains less total fat and saturated fat. The choice depends on whether you prioritize maximizing protein (chicken) or minimizing fat and increasing iron (goat).

To preserve its leanness and tenderness, it's best to cook goat meat over low, moist heat. Methods like stewing, braising, or slow-cooking are ideal for this purpose.