What are the nutritional values of goat milk?
One cup (244 g) of plain fluid goat milk has about 168 calories, 8.7 g protein, 10.1 g fat, 10.9 g carbohydrate and 327 mg calcium, according to USDA FoodData Central. That is a little more calories, fat and calcium than a cup of whole cow milk and much less vitamin B12.
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Goat milk nutrition facts per cup
Figures below are for USDA entry “Milk, goat, fluid, with added vitamin D” (FoodData Central 171278). USDA lists values per 100 g; the per-cup numbers are our calculation for a 244 g cup.
| Nutrient | Goat milk, 1 cup | Whole cow milk, 1 cup |
|---|---|---|
| Calories | about 168 | about 149 |
| Protein | 8.7 g | 7.7 g |
| Total fat | 10.1 g | 7.9 g |
| Saturated fat | 6.5 g | 4.6 g |
| Carbohydrate | 10.9 g | 11.7 g |
| Calcium | 327 mg | 276 mg |
| Potassium | 498 mg | 322 mg |
| Cholesterol | 27 mg | 24 mg |
| Vitamin B12 | 0.17 mcg | 1.1 mcg |
The cow milk column is USDA “Milk, whole, 3.25% milkfat, with added vitamin D” (171265), calculated the same way.
Does goat milk contain calcium?
Yes. A cup gives roughly 327 mg, a little more than whole cow milk in the same USDA tables. It also carries riboflavin (about 0.34 mg per cup) and potassium.
What are the carbs and fat in goat milk?
USDA lists about 4.45 g of carbohydrate (all as sugars, mostly lactose in milk) per 100 g. Fat is about 4.1 g per 100 g, so goat milk is a full-fat milk, not a low-fat one. Lower-fat goat milk exists, so read the carton.
Is goat milk lower in lactose or easier to digest?
We found no official source that says goat milk is safe for people with lactose intolerance or milk allergy. Its total sugars (mostly lactose) are close to cow milk in USDA data (4.45 g vs 5.05 g per 100 g), and goat milk protein can still trigger milk allergy. Ask a doctor or dietitian first.
Raw goat milk
The figures above are for pasteurized, vitamin D-fortified milk. Raw milk is not a different nutrition product, and we did not use any official table for it, so we give no raw values.
Label checks
- Vitamin D is added to the USDA entry; not every brand does this.
- Brands differ, so use the Nutrition Facts panel for your carton.
People also ask
Does goat milk have calcium?
Yes. USDA lists about 134 mg per 100 g, which is roughly 327 mg in a 244 g cup (our calculation).
How much protein does goat milk have?
About 3.56 g per 100 g in USDA data, or around 8.7 g per cup (our calculation).
Is goat milk healthier than cow milk?
Neither is better for everyone. Goat milk has a bit more calcium and potassium and much less vitamin B12 than whole cow milk in USDA tables, with more fat and calories per cup.
Sources
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