1 serving (250 grams) contains 300 calories, 30.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 84.9 mg | 28% | |
| Sodium | 754.7 mg | 32% | |
| Total Carbohydrates | 9.4 g | 3% | |
| Dietary Fiber | 1.9 g | 6% | |
| Sugars | 2.8 g | ||
| protein | 28.3 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 377.4 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Goat meat stew
Goat meat stew is a traditional dish enjoyed in various cuisines worldwide, including African, Caribbean, Middle Eastern, and South Asian cuisines. Typically made by slow-cooking goat meat with vegetables, herbs, and spices, this dish is rich in flavor and nutrition. Goat meat is considered lean red meat, with lower fat and cholesterol levels compared to beef or lamb. It is an excellent source of high-quality protein, B vitamins, and essential minerals like iron, zinc, and phosphorus. A single 3-ounce serving of cooked goat meat provides approximately 122 calories, 23 grams of protein, and only about 2.6 grams of fat, making it a healthier choice for maintaining muscle and overall health. Goat meat stew pairs well with foods like rice, flatbreads, or root vegetables, making it versatile and filling.
Health Benefits
- Rich in iron, which supports the production of red blood cells and helps prevent anemia.
- High-quality protein content aids in muscle repair and growth, essential for maintaining lean body mass.
- Provides B vitamins like B12, which are crucial for nerve function and energy metabolism.
- Contains zinc, an important mineral for immune system health and wound healing.
- Lower saturated fat content compared to other red meats, benefiting heart health.
Dietary Considerations
Selection and Storage
Store raw goat meat in the refrigerator at 40°F (4°C) or below and use it within 1-2 days. For longer storage, freeze the meat at 0°F (-18°C) for up to 6 months. Cooked stew can be refrigerated for 3-4 days in an airtight container.
Common Questions About Goat meat stew Nutrition
Is goat meat stew high in protein?
Yes, goat meat stew is high in protein, as goat meat contains approximately 20-27 grams of protein per 100 grams, depending on the cut. Combined with other ingredients like vegetables or broth, the overall protein content in the stew is substantial, making it a good choice for protein intake.
Can I eat goat meat stew on a keto diet?
Goat meat stew can be keto-friendly if prepared without high-carb ingredients like potatoes, rice, or flour-based thickeners. Goat meat itself is low in carbs, containing almost zero carbohydrates, so focus on using low-carb vegetables like zucchini, spinach, or cauliflower for compatibility with the keto diet.
What are the health benefits of goat meat stew?
Goat meat is leaner and lower in saturated fat than beef, making it beneficial for heart health. It is a good source of iron, B vitamins (especially B12), and potassium, which support energy production, oxygen transport, and muscle function. However, excessive consumption may contribute to increased sodium if the stew contains packaged broths or salts.
What is the recommended portion size for goat meat stew?
A recommended serving size of goat meat stew is typically 1 to 1.5 cups, providing a balanced amount of protein and nutrients without excess calories. For portion control, ensure the meat component is about 3-5 ounces per serving and pair with a moderate amount of vegetables.
How does goat meat stew compare to beef stew?
Compared to beef stew, goat meat stew is generally leaner and lower in cholesterol. Goat meat has a more subtle taste, which some describe as less gamy than lamb but similar in consistency. Preparation is similar, but goat meat requires slightly longer cooking times to achieve tenderness, often a key factor in stews.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
