Which Has More Fat, Chicken or Goat? A Head-to-Head Nutritional Comparison

December 12, 2025 •

4 min read

According to the USDA, a standard 3-ounce portion of cooked goat meat contains approximately 2.6 grams of fat, while the same amount of cooked chicken has around 6.3 grams. When considering the average cut, the answer to which has more fat, chicken or goat, points clearly toward chicken, but the full story is more nuanced and depends heavily on specific cuts and preparation.

Quick Summary

A nutritional breakdown compares the fat content of goat meat and chicken, examining how different cuts and cooking methods affect their overall health profiles and which is the leaner choice.

Key Points

Goat is generally leaner: On average, a standard serving of goat meat contains less fat and saturated fat than a similar serving of cooked chicken.
Skinless chicken breast is the leanest cut: This specific cut of chicken can be leaner than many cuts of goat and offers a higher protein-to-fat ratio.
Fat content depends on the cut: Chicken fat varies dramatically by cut, with skin-on dark meat (thighs, wings) having significantly more fat than skinless white meat (breast).
Cooking method is crucial: Frying either meat will increase its fat content, while grilling, baking, or stewing will keep it low. Goat meat benefits from slow cooking.
Nutrient profiles differ beyond fat: Goat meat is richer in minerals like iron and zinc, while chicken offers a wider array of B vitamins.
Consider the skin: The majority of chicken's fat resides in its skin. Removing the skin is the most effective way to reduce its fat and calorie count.

Understanding the Nutritional Profiles of Goat and Chicken

When examining which has more fat, chicken or goat, the conversation extends beyond simple numbers to include how different cuts and cooking methods influence the final nutritional value. While goat meat is consistently leaner than many common cuts of chicken, understanding the variations helps in making informed dietary choices.

The Lean Profile of Goat Meat

Goat meat, often considered one of the healthiest red meats, has a naturally lean composition. Its low total fat and saturated fat content make it an attractive option for those monitoring their cholesterol and fat intake. It is typically leaner than beef, pork, and most cuts of chicken, with a significant amount of its fat being unsaturated. The leanest parts of the goat include the leg, loin, and shoulder, which are also excellent sources of protein. Beyond its low fat, goat meat is also a powerhouse of essential minerals, notably iron, which it contains in higher concentrations than both chicken and beef.

The Variable Nature of Chicken

Chicken's nutritional profile is highly dependent on the cut and whether the skin is included. While a skinless chicken breast is famously lean and high in protein, other parts like the thigh, wing, and especially the skin, contain significantly more fat. In fact, leaving the skin on a chicken breast dramatically increases both its fat and calorie content. This variability means that a direct comparison is complex. For example, a skinless chicken breast may be comparable to or even leaner than some cuts of goat, but the average serving of cooked chicken will generally have more fat.

Comparing Fat Content: Goat vs. Chicken

To put the comparison in perspective, let’s look at the average nutritional values for a cooked 3-ounce (85g) serving, based on USDA data.


Nutrient	Cooked Goat Meat (average)	Cooked Chicken (average)	Skinless Chicken Breast (cooked)
Total Fat	approx. 2.6g	approx. 6.3g	approx. 3.6g
Saturated Fat	approx. 0.8g	approx. 1.7g	approx. 0.9g
Calories	approx. 122 kcal	approx. 162 kcal	approx. 165 kcal
Protein	approx. 23g	approx. 25g	approx. 31g

The Impact of Cooking Method and Cuts

Cooking methods significantly impact the final fat content of both meats. Frying chicken, especially with batter and skin, can add substantial amounts of fat, increasing its caloric density. In contrast, goat meat's natural leanness makes it less forgiving to high-heat, fast-cooking methods and is best prepared with slow, moist-heat techniques like stewing to maintain tenderness. This helps preserve its low-fat profile. For the most health-conscious approach, choosing lean cuts and grilling, baking, or stewing are the best methods for both.

Beyond Fat: Other Nutritional Differences

While goat meat typically has less total and saturated fat, the nutritional differences do not stop there. Goat meat is notably richer in certain minerals, such as iron, zinc, and potassium. Chicken, on the other hand, boasts a more diverse range of vitamins, including various B vitamins like B5, B6, D, and E. The best choice ultimately depends on an individual's specific dietary needs and what nutrients they are looking to prioritize.

How to Choose Your Lean Protein

For the lowest average fat content, choose goat meat. It is consistently leaner than most chicken cuts.
For the absolute leanest option, choose skinless chicken breast. This particular cut is extremely low in fat and very high in protein.
Remove the skin from chicken. The vast majority of a chicken's fat is in its skin. Removing it is the most effective way to reduce its fat content.
Consider mineral intake. If you need more iron and zinc in your diet, goat meat is the superior choice.
Consider vitamin intake. Chicken contains a broader range of vitamins, including B vitamins, which are crucial for energy metabolism.
Choose cooking methods wisely. Opt for grilling, baking, or stewing instead of frying to keep fat content low for both meats.
Reference reliable sources. For detailed nutritional information, refer to databases like the USDA FoodData Central.

Conclusion

In the debate of which has more fat, chicken or goat, the data confirms that goat meat is the leaner option on average. Its natural composition boasts significantly less total and saturated fat compared to most cuts of chicken, making it a heart-healthy alternative. However, a specific, lean cut like a skinless chicken breast can rival or even surpass goat in leanness. For consumers, the decision comes down to personal health goals and the specific cut and preparation method used. By focusing on lean cuts and healthy cooking techniques for either, you can ensure a delicious and nutritious meal. The key is to be mindful of the significant variations that exist within each type of meat, especially concerning cuts and skin.

Goat Meat vs Chicken Nutrition Chart (Calories, Carbs, Vitamins) - Gizigo Goat: A Healthy Meat Option - Alabama Cooperative Extension System Goat Meat: Nutrients, Benefits, Downsides & More - Healthline Health Benefits of Chicken - WebMD How Many Calories in Chicken? Breast, Thigh, Wing and More - Healthline

Frequently Asked Questions

Goat meat is often considered a healthier choice on average due to its naturally lower total fat and saturated fat content, as well as higher levels of iron and zinc. However, a skinless chicken breast is an exceptionally lean protein source.

Goat meat typically has less saturated fat than chicken. For instance, an average 3-ounce serving of cooked goat has around 0.8 grams of saturated fat, compared to approximately 1.7 grams in an average serving of cooked chicken.

Yes, removing the skin from chicken is the most effective way to reduce its fat content. Chicken skin contains a large portion of the meat's total fat and calories, and preparing chicken skinless drastically lowers its overall fat percentage.

Dark meat chicken (thighs, drumsticks) is typically fattier than most cuts of goat meat. This is due to the higher fat content in dark meat compared to white meat, and goat's overall lean composition.

Goat meat is generally richer in certain minerals, such as iron, zinc, and potassium. Chicken, conversely, contains a wider variety of B vitamins, including B5, B6, and B12.

To keep goat meat lean and tender, it is best to use slow, moist-heat cooking methods like stewing or braising. Its low fat content means it can become tough if cooked too quickly with high heat.

The cooking method greatly impacts chicken's fat. Frying adds fat, while healthier methods like grilling, baking, or roasting without extra oils or skin will maintain its lean profile.