Goat Milk — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 69 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 0 g | - |
| Sugars | 4 g | 8% |
| Glycemic Index | 30 | - |
| Protein | 4 g | 8% |
| Sodium | 50 mg | 2.17% |
| Total Fat | 4 | 5.13% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
30
🟢 Low Glycemic Index
4 g
⬇️ Low Carb Content
Did you know?
Health benefits
- Rich in protein, providing essential amino acids necessary for muscle growth and repair.
- High in calcium, supporting strong bones and teeth, and reducing the risk of osteoporosis.
- Contains probiotics, which support gut health by promoting a healthy balance of gut bacteria.
- Lower in lactose compared to cow's milk, making it easier to digest for those with lactose intolerance.
- Contains essential vitamins and minerals such as Vitamin A, Vitamin D, and potassium, which support overall health and well-being.
Health risks
- High saturated fat content which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed frequently.
- Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
- Risk of allergic reactions in individuals allergic to dairy proteins, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for contamination with harmful bacteria if the goat milk is not properly pasteurized or stored.
How to choose goat milk
Goat milk should be sweet with a hint of nuttiness, not overly goaty or pungent. It should be creamy and appear uniformly white without any separation. Its freshness can be gauged by a clean, slightly sweet smell.
Do not purchase goat milk that smells sour or has visible signs of spoilage such as clumps. Quality goat milk should be smooth and drinkable, with none of the sharpness associated with over-fermentation.
How to store goat milk
Goat milk should be refrigerated immediately after purchase. Keep it in its original packaging or transfer it to a clean, airtight container. When stored properly, goat milk can remain fresh for 1-2 weeks.
Allowing goat milk to sit outside the refrigerator can lead to rapid spoilage. It's crucial to minimize exposure to light and air. Make sure the container is securely closed to preserve its quality and prevent any contamination.
✅ Extra Tip
How long does it last?
Goat milk can last for 1-2 weeks in the refrigerator. For longer storage, goat milk can be frozen for up to 3 months. Ensure it is stored in an airtight container to maintain its quality.
What to do with leftovers?
Leftover goat milk can be used in a variety of dishes, both sweet and savory. Use it as a substitute for cow’s milk in baking, where it adds a rich, creamy texture to cakes, muffins, or pancakes. Goat milk is also great in smoothies, where it provides a unique, slightly tangy flavor.
Use goat milk in a custard or pudding for a creamy dessert, or mix it into a cream sauce for pasta or vegetables. If you have a lot of goat milk, consider making a batch of homemade cheese or yogurt, where its distinct flavor shines. Goat milk can also be used in coffee or tea as a creamy alternative to cow’s milk, or blended into a milkshake with fruit and ice cream for a unique treat. For a quick and easy breakfast, try using goat milk in your morning cereal or oatmeal.
👨⚕️️ Medical disclaimer
How goat milk supports specific health conditions
Goat milk is a rich source of calcium, supporting bone health and preventing osteoporosis. It is easier to digest than cow’s milk due to its smaller fat globules and lower lactose content, making it suitable for those with mild lactose intolerance. Goat milk also provides high-quality protein, promoting muscle health, and contains medium-chain fatty acids, which support heart health and provide a quick source of energy.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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