14/03/2025
1. Nutritional Composition (Per 100g of Raw Boer Goat Meat)
Nutrient Amount
Calories 109 kcal
Protein 20.6 g
Total Fat 2.3 g
Saturated Fat 0.79 g
Monounsaturated Fat 0.71 g
Polyunsaturated Fat 0.22 g
Cholesterol 57 mg
Iron 3.7 mg
Zinc 3.5 mg
Sodium 82 mg
Potassium 385 mg
Vitamin B12 1.5 µg
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2. Key Characteristics of Boer Goat Meat
• Lean and Low-Fat: Contains significantly less fat than beef, pork, and lamb.
• High in Protein: Essential for muscle building, repair, and overall body function.
• Rich in Iron & Zinc: Supports immune function, energy production, and blood health.
• Low in Cholesterol: Makes it a heart-friendly option compared to beef or pork.
• Tender & Juicy: Especially when cooked properly, providing a distinct mild flavor.
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3. Comparison to Other Meats (Per 100g Raw Meat)
Meat Type Calories (kcal) Protein (g) Fat (g) Cholesterol (mg)
Boer Goat 109 20.6 2.3 57
Beef 250 26 17 80
Lamb 294 25.6 21 97
Chicken 165 31 3.6 85
Pork 242 25.7 19.2 73
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4. Health Benefits of Boer Goat Meat
✅ Heart-Healthy – Low in saturated fat and cholesterol, reducing the risk of heart disease.
✅ Weight Management – High protein with low-fat content helps in muscle maintenance and weight loss.
✅ Ideal for Anemia Prevention – Rich in iron, which is crucial for red blood cell production.
✅ Boosts Immunity – Zinc and Vitamin B12 support immune function and cognitive health.
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5. Best Cooking Methods
To maintain its tenderness and nutritional value, the following cooking methods are recommended:
• Slow Cooking (Stews, Braising) – Breaks down muscle fibers for a tender texture.
• Grilling & Roasting – Enhances flavor while keeping it juicy.
• Stir-Frying – Retains nutrients with minimal oil.
• Smoking – Brings out a deep, rich flavor.
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Conclusion
Boer goat meat is a nutrient-dense, lean, and healthy red meat alternative. It is lower in fat and cholesterol than most conventional meats while being high in essential nutrients. Its mild flavor and versatility make it an excellent choice for a variety of dishes, from stews to grilled cuts.
