What's Healthier: Goat Meat or Chicken?

December 21, 2025 •

2 min read

According to the Alabama Cooperative Extension System, goat meat is gaining popularity as a healthier meat alternative because it is leaner than chicken. This article explores the nutritional differences to determine whether goat meat or chicken is the healthier option for your dietary needs.

Quick Summary

This guide compares the nutritional profiles of goat meat and chicken, detailing differences in calories, fat, protein, and key vitamins and minerals. It outlines the health benefits of each and offers a comparison table to help you make an informed dietary choice.

Key Points

Nutritional Edge for Goat Meat: Goat meat is generally leaner, with lower total fat and saturated fat compared to chicken.
Mineral Powerhouse: Goat meat provides significantly more iron, potassium, zinc, and copper than chicken.
Chicken's Protein Advantage: Skinless chicken breast typically contains a slightly higher concentration of protein per gram than goat meat.
Chicken's Vitamin Diversity: Chicken offers a broader array of vitamins, including higher levels of niacin (B3) and selenium.
Weight Management Choices: Due to fewer calories and less fat, goat meat is a great option for weight-conscious individuals, while chicken offers great satiety from high protein.
Cooking Matters: The health benefits of both meats heavily depend on the preparation method, with lean cooking techniques being the healthiest.

A Nutritional Showdown: Goat Meat vs. Chicken

When it comes to lean protein sources, both goat meat and chicken are popular choices worldwide, each offering distinct nutritional benefits. While chicken is a staple in many Western diets, goat meat (also known as chevon or cabrito) is a common protein in African, Middle Eastern, and Caribbean cuisines and is recognized for its leanness. Understanding the specifics of each can help you decide which best fits your health and wellness goals.

The Nutritional Profile of Goat Meat

Goat meat is an exceptionally lean red meat, praised for its low-fat content and rich mineral profile. A typical 3-ounce (85g) serving contains fewer calories, less total fat, and significantly less saturated fat compared to a similar portion of chicken, beef, or pork. Key nutrients in goat meat include higher iron content than chicken, beneficial for preventing anemia. It is also rich in zinc, potassium, and copper, supporting immune function and energy production. Goat meat is lower in cholesterol than beef and chicken and is a good source of B12 and riboflavin (B2).

The Nutritional Profile of Chicken

Chicken is widely consumed for its versatility and high protein. Skinless breast is the leanest option. Chicken is an excellent source of high-quality protein, with skinless breast having slightly more protein per gram than goat meat, aiding in muscle building and satiety. It offers a wider range of vitamins, including significant levels of B3 (niacin) and B6, crucial for energy metabolism. Chicken is also higher in selenium, an antioxidant supporting thyroid and immune health, and provides folic acid.

Comparison Table: Goat Meat vs. Chicken (per 3-ounce/85g serving, cooked)


Nutrient	Goat Meat	Skinless Chicken Breast	Winner
Calories	~122 kcal	~128 kcal	Goat Meat
Protein	~23g	~26g	Chicken
Total Fat	~2.6g	~2.7g	Goat Meat
Saturated Fat	~0.8g	~1.0g	Goat Meat
Cholesterol	~64mg	~73mg	Goat Meat
Iron	~3.2mg	~0.7mg	Goat Meat
Zinc	Higher	Lower	Goat Meat
Selenium	Lower	Higher	Chicken
Vitamin B12	Higher	Lower	Goat Meat
Niacin (B3)	Lower	Higher	Chicken
Potassium	Higher	Lower	Goat Meat

Making the Healthiest Choice

Goat meat has an advantage in leanness and mineral content, but the healthier choice depends on individual needs and preparation. Goat meat's lower calorie, fat, and cholesterol make it suitable for weight management and heart health. Its iron, zinc, and copper levels benefit those with anemia or seeking immune boosts. Chicken, especially skinless breast, excels in protein and certain B-vitamins like B3 and B6. Healthy cooking methods like grilling, roasting, or braising are recommended for both, avoiding frying. Goat meat benefits from slow, moist cooking to maintain tenderness.

Conclusion

Goat meat is leaner with lower saturated fat, fewer calories, and more iron and potassium. Skinless chicken breast provides slightly more protein and a wider range of B-vitamins. The best choice depends on your dietary priorities. Both are excellent protein sources for a balanced diet when prepared healthily.

For more detailed nutritional data on thousands of foods, consult the U.S. Department of Agriculture's FoodData Central website.

Frequently Asked Questions

Goat meat is considered a red meat, though it is notably leaner than many other red meats like beef or lamb.

Goat meat is the better choice for iron deficiency as it contains a significantly higher amount of iron than chicken.

The cooking method is crucial. Frying adds fat and calories, while healthy methods like grilling, roasting, or braising preserve the meats' natural nutritional benefits.

Chicken generally offers a broader range of vitamins, including higher levels of vitamins B3, B6, and selenium, while goat meat is richer in B12 and B2.

Yes, goat meat contains less cholesterol per serving than chicken, making it a potentially healthier option for those monitoring their cholesterol intake.

Goat meat can support weight loss due to its lean nature, lower calorie count, and high protein content, which promotes a feeling of fullness.

Goat meat is considered more heart-healthy due to its low levels of fat, saturated fat, and cholesterol. Skinless chicken breast is also a very heart-healthy choice.