Which part of goat meat is low in fat? A guide to the leanest cuts

December 12, 2025 •

4 min read

Did you know that goat meat is generally leaner than beef, pork, and even chicken? For those focused on heart health or weight management, understanding which part of goat meat is low in fat is crucial for making informed dietary choices. Focusing on the leanest cuts can significantly reduce calorie and saturated fat intake while still providing rich flavor and essential nutrients.

Quick Summary

The leg, loin, and shank are the lowest-fat cuts of goat meat. These cuts are ideal for healthy diets and can be prepared using methods like grilling, roasting, or stewing to preserve their lean profile. Due to its naturally low fat and high protein content, goat meat is a nutrient-dense choice for balanced meals.

Key Points

Leg and Loin are the Leanest Cuts: For a very low-fat meal, choose cuts from the leg or loin, which are naturally muscular and contain minimal fat.
Shank and Rump are also Lean Options: The shank and rump are also low in fat, making them great choices for stews, braises, and grilling.
Cooking Method is Crucial: Utilize healthy cooking methods like grilling, roasting, or braising to avoid adding extra fat. Avoid frying lean cuts.
Goat is Healthier than Other Red Meats: On average, goat meat contains less saturated fat and cholesterol than beef, pork, and lamb, making it a heart-healthy alternative.
Trim Visible Fat: Regardless of the cut, always trim any visible fat before cooking to minimize fat content.
Know the Fattier Cuts: Be aware that ribs, shoulder, and breast/flank cuts are higher in fat and should be enjoyed in moderation or prepared to render the fat during cooking.

Understanding Goat Meat's Nutritional Profile

Goat meat, also known as chevon, is a nutritious and healthy red meat option consumed widely across the globe. It is naturally lean and offers a high-quality protein source packed with essential nutrients like iron, zinc, and vitamin B12. However, just like other meats, the fat content can vary considerably depending on the cut. Understanding the differences is key to preparing meals that are both delicious and healthy. The most active muscles, which are used for movement, tend to be the leanest because they contain less intramuscular fat.

The Leanest Cuts of Goat Meat

When seeking the lowest fat content, certain cuts stand out due to their muscular composition and location on the animal.

Leg: The leg is one of the leanest and most versatile cuts of goat meat. It consists of large, hard-working muscles, resulting in a robust flavor profile and minimal fat content. It can be roasted whole, diced for curries, or cut into lean steaks.
Loin: The loin, located along the back of the goat, is known for its tenderness and low-fat profile. This premium cut is excellent for quick cooking methods like grilling or pan-searing into chops, making it a great option for a fast, healthy meal.
Shank: While often associated with slow-cooking, the shank is a low-fat cut of meat found on the lower leg. It has a lot of connective tissue, which breaks down during slow-cooking to create a rich sauce and tender meat, but the muscle itself is not very fatty.
Rump: The rump cut, located near the hip, is soft and quite low in fat. It's a great choice for preparing filets or for grilling.

Moderate and Higher-Fat Cuts

While the entire goat carcass is considered lean compared to many other red meats, some parts naturally have a higher fat concentration. It is important to be aware of these if your goal is to minimize fat intake.

Ribs: The rib section of the goat is one of the fattier cuts, containing more intramuscular fat that enhances flavor. While delicious, it is not the best choice for a very low-fat diet unless excess fat is carefully trimmed.
Shoulder: The shoulder is another flavorful cut but tends to have more fat than the leg. It is well-suited for slow-cooking methods where the fat and connective tissues can break down to tenderize the meat.
Breast and Flank: These are typically among the fattiest cuts of goat meat and are often used in stews or braised dishes where the rendered fat adds flavor.

Best Cooking Methods for Low-Fat Goat Meat

Cooking method significantly influences the final fat content of your meal. High-heat methods like frying can add unnecessary oils, while low and slow techniques are generally healthier.

Grilling and Roasting: For lean cuts like the leg and loin, grilling or roasting is an excellent way to cook without adding excess fat. These methods highlight the meat's natural flavor.
Stewing and Braising: For moderately fatty cuts like the shoulder or shank, stewing or braising allows the fat to render and the meat to become incredibly tender. Skimming off the surface fat before serving can further reduce the final fat content.
Trimming: Regardless of the cut, always trim any visible fat before cooking to ensure the leanest result.

Comparison of Goat Meat Cuts by Fat Content

To help visualize the difference, here is a comparison table of typical goat cuts and their fat levels.


Cut	Relative Fat Content	Best Cooking Method	Ideal For	Notes
Leg	Very Low	Roasting, Grilling, Stewing	Curries, Roasts, Steaks	Versatile and very lean.
Loin	Very Low	Grilling, Pan-Searing	Chops, Steaks	Tender and quick to cook.
Shank	Low	Slow-cooking, Braising	Soups, Stews	Becomes tender with long cooking times.
Rump	Low	Grilling, Roasting	Fillets, Smaller Roasts	Tender and flavorful.
Shoulder	Moderate	Slow-cooking, Braising	Curries, Stews, Pulled Goat	Rich flavor, benefits from slow heat.
Ribs	High	Grilling, Roasting	Chops, Rack of Ribs	Flavorful but higher in fat.
Breast/Flank	High	Braising, Stewing	Ground meat, flavorful dishes	Economical, requires low and slow cooking.

Conclusion

For those seeking a healthier red meat, goat is an excellent choice, and focusing on specific cuts can further minimize fat intake. The leg, loin, and shank are consistently the leanest options, providing a high-protein, low-fat foundation for a nutritious meal. By combining these cuts with healthy cooking methods like grilling, roasting, and slow-cooking, you can enjoy all the flavor benefits of goat meat while adhering to a healthy diet. This approach not only aids in weight management but also supports overall cardiovascular health due to the meat's low saturated fat and cholesterol levels. Embracing these lean cuts is a flavorful and healthy way to enjoy this globally cherished protein source.

For more information on the nutritional benefits of goat meat, you can read about how it compares to other red meats on a reliable health resource like Healthline.

Frequently Asked Questions

Yes, goat meat is generally healthier than beef. A typical 3-ounce serving of goat meat contains fewer calories, less total fat, and less saturated fat than the same serving of beef.

For a curry, the leg is the leanest and most versatile cut. It holds up well to slow simmering and provides a robust, low-fat flavor base for the dish.

To make a fattier cut like the shoulder healthier, use a slow-cooking method such as stewing or braising. After cooking, allow the dish to cool, and skim off the hardened fat from the surface before reheating and serving.

The rib, breast, and flank sections of the goat typically have the highest fat content, and are often best for slow-cooking methods where the fat can render and add flavor.

Yes, it is recommended to trim any visible or excess fat from goat meat before cooking, especially for individuals on a low-fat diet. This helps reduce the overall fat content of the final dish.

Yes, kid goat meat (capretto), from animals aged 4 months or less, is generally leaner and more tender than adult goat meat (chevon) due to its higher water content and less developed muscle.

Yes, the cooking method can affect the final fat content. Frying or adding rich, fatty sauces will increase it, while grilling, roasting, or stewing with minimal added fat will keep the dish lean.