Lamb vs. Goat — Health Impact and Nutrition Comparison

Overview

Both goats and sheep are herbivores, meaning their diet does not include meat and primarily consists of pasture plants and seeds. Both goats and sheep are hoofed, ruminant animals with similar social behaviors and are often kept in the same group.

For all of their similarities, they have quite a few differences. They belong to separate species and have distinct physical appearances. Goats have horns and are covered in fur coats, whereas hornless sheep are often coated with wool. This is due to the fact that goats live in warmer climates, while sheep are usually found in colder weather. A goat’s tail is short and pointing up, while sheep’s tails are usually long and pointing down. 

They also have different preferences for the pasture on which they feed. Goats like to graze grass, but their long neck makes it easier for them to eat plants that are positioned higher, whereas sheep usually forage at hoof level.

Nutrition

The nutritional information below is presented for cooked, domestic lamb, trimmed to 1/4” fat and roasted goat meat.

As with most meat, the average serving size for lamb and goat is 3oz, equal to 85g.

Both goat and lamb meats are classified as red meats; however, their nutritional composition is quite different. 

Macronutrients and Calories

As depicted in the macronutrient composition charts below, lamb meat is denser, consisting of 54% of water, while goat meat consists of 68% of water. 

They both have similar amounts of other macronutrients, but the biggest difference lies in fat content, which we will discuss below. 

Both goat meat and lamb meat contain no carbohydrates. Neither of them contains fiber.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Lamb

1

Protein: 24.52 g

Fats: 20.94 g

Carbs: 0 g

Water: 53.72 g

Other: 0.82 g

Goat

3

Protein: 27.1 g

Fats: 3.03 g

Carbs: 0 g

Water: 68.21 g

Other: 1.66 g

Contains more FatsFats

+591.1%

Contains more ProteinProtein	+10.5%
Contains more WaterWater	+27%
Contains more OtherOther	+102.4%

~equal in Carbs ~0g

Fats 

Lamb meat contains almost 7 times more fat and, consequently, more cholesterol compared to goat meat.    

A 100-gram serving of lamb provides 20.94 grams of fat, while the same serving of lamb provides 3.03 grams.  

Naturally, lamb meat contains high amounts of all types of fat. As depicted in the fat type comparison charts below, lamb meat and goat meat do have similar percentages of saturated, monounsaturated, and polyunsaturated fats in their composition; however, the actual quantities in grams are much higher in lamb.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Lamb

2

Saturated Fat: Sat. Fat 8.83 g

Monounsaturated Fat: Mono. Fat 8.82 g

Polyunsaturated fat: Poly. Fat 1.51 g

Goat

1

Saturated Fat: Sat. Fat 0.93 g

Monounsaturated Fat: Mono. Fat 1.36 g

Polyunsaturated fat: Poly. Fat 0.23 g

Contains more Mono. FatMonounsaturated Fat	+548.5%
Contains more Poly. FatPolyunsaturated fat	+556.5%

Contains less Sat. FatSaturated Fat

-89.5%

   

Vitamins

The predominant vitamins found in both lamb and goat are vitamin B12, vitamin B3, and vitamin B2. 

Lamb meat contains around 2 times more vitamin B12 than goat meat. Per 100-gram serving of lamb, there is 2.55µg of vitamin B12, while the same serving of goat contains only 1.19µg. Considering the fact that the daily need for vitamin B12 is 2.4µg, lamb meat is able to fulfill the daily need through a single 100-gram serving. On the other hand, although goat meat contains fewer amounts, it still contributes to about half of the daily need through a 100-gram serving.

Additionally, goat meat contains more vitamin B2 when compared to lamb meat. A 100-gram serving of goat meat provides 0.61mg of vitamin B2, about 2 times more than lamb meat (0.25mg). Putting these numbers in the context of the recommended daily need for vitamin B2, goat meat is able to provide around half of the daily requirement, while lamb meat only contributes a little.  

Both lamb and goat meat also contain adequate amounts of vitamin B3; however, lamb meat provides more vitamin B3 per serving when compared to goat meat. 

Moreover, lamb/mutton has small amounts of vitamin D, vitamin B5, and vitamin B6, whereas goat meat completely lacks those. Both lamb and goat also contain smaller amounts of other vitamins, such as vitamin B1, folate, and vitamin K, which are present in more quantities in lamb when compared to goat. Goat meat, on the other hand, has slightly higher concentration levels of vitamin E. 

Both have no amounts of vitamin C and vitamin A. 

Overall, lamb meat is a better source of vitamins as it provides more concentrations of almost all of the vitamins when compared to goat meat. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Lamb

7

Goat

3

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+68.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin B12Vitamin B12	+114.3%
Contains more Vitamin KVitamin K	+283.3%
Contains more FolateFolate	+260%

Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin B2Vitamin B2	+144%
Contains more CholineCholine	+13.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin B1 ~0.09mg

Minerals

Both goat meat and lamb meat are full of various minerals. The predominant minerals found in both are selenium, iron, phosphorus, zinc, and copper; however, goat meat contains higher amounts of all of these minerals except selenium. 

Specifically, goat meat contains 2.5 times more copper and 2 times more iron, while lamb meat provides 2 times more selenium. 

Lamb meat and goat meat also have similar amounts of sodium, although lamb meat contains 14mg less than goat meat. 

Thus, goat meat, in general, is a better source of minerals.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Lamb

3

Goat

5

Contains more MagnesiumMagnesium	+∞%
Contains less SodiumSodium	-16.3%
Contains more SeleniumSelenium	+123.7%

Contains more PotassiumPotassium	+30.6%
Contains more IronIron	+98.4%
Contains more CopperCopper	+154.6%
Contains more ZincZinc	+18.2%
Contains more ManganeseManganese	+90.9%

~equal in Calcium ~17mg

~equal in Phosphorus ~201mg

Glycemic Index

The glycemic index is a rating system used for foods containing carbohydrates. As both lamb meat and goat meat contain negligible amounts of carbohydrates, their glycemic index is low, which means their consumption has minimal effect on blood sugar levels.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of lamb and goat are similar and equal to 11.6 and 12, respectively, which means both are acidic.