KETO VERDICTYES
Goat meat is an excellent keto protein with 0g net carbs and a very lean profile. It’s nutrient-dense and flavorful—pair with added fats (butter, olive oil) to hit keto ratios while enjoying a sustainable red-meat option.
Is Goat Meat Keto?
Other Meats
Goat meat is an excellent keto protein with 0g net carbs and a very lean profile. It’s nutrient-dense and flavorful—pair with added fats (butter, olive oil) to hit keto ratios while enjoying a sustainable red-meat option.
- Net carbs (100g)0g
- Protein (100g)27g
- Fat (100g)3g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
27g
Fat
3g
Calories
143
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero carbs: ideal for ketosis with no tracking needed
- High protein: ~27g/100g supports muscle maintenance and satiety
- Lean cut: easy to customize fat intake with cooking fats or sauces
- Iron-rich: typically higher iron than many common meats
- Contains CLA and carnitine, which appear in ruminant meats
- Versatile across curries, grills, roasts, and slow-cooks
HEALTH BENEFITS
- Lower saturated fat compared with several red meats
- Excellent heme iron source to help prevent anemia
- Rich in vitamin B12 for neurologic function and energy
- Provides potassium to support healthy blood pressure
- Phosphorus for bone health and ATP production
- Selenium for antioxidant defense and thyroid support
PREPARATION SUGGESTIONS
SLOW-COOKED CURRY
Braise goat meat with coconut milk, curry spices, ginger, and garlic. Cook low and slow 3–4 hours until tender; serve over cauliflower rice.
GRILLED GOAT CHOPS
Marinate in olive oil, garlic, lemon, and herbs; grill 3–4 minutes per side. Finish with herb butter.
MOROCCAN-STYLE TAGINE
Slow cook with tomatoes, preserved lemon, olives, and warm spices until falling-apart tender.
BARBACOA-STYLE
Season with cumin, oregano, and chipotle; wrap and slow cook until shreddable for keto tacos (lettuce cups).
SIMPLE ROASTED LEG
Rub leg with garlic, herbs, salt, and pepper; roast at 325°F (163°C) to ~145°F (63°C). Rest, then slice.
GOAT STEW
Brown cubes, then simmer with bone broth and low-carb vegetables 2–3 hours until tender.