Goat Milk — Nutrients, Health Benefits, And Shopping Tips

Goat milk photo

Listonic Team

September 4, 2024

Goat milk is a nutritious alternative to cow's milk, known for its easier digestibility and slightly sweet taste. Discover the health benefits of goat milk, how it compares nutritionally to other milks, and ways to use it in cooking and baking.

Nutrition facts

Check the detailed nutritional values of goat milk, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 69 kcal

Nutrients per: 100 g% Daily Value*
Carbs4 g1.45%
Fiber0 g-
Sugars4 g8%
Glycemic Index30 -
Protein4 g8%
Sodium50 mg2.17%
Total Fat4 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.

Among other things, here's what makes goat milk stand out:

30

🟢 Low Glycemic Index

4 g

⬇️ Low Carb Content

Did you know?

😋
Goat milk is the most consumed milk worldwide and is known for its mild, sweet taste.
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Refrigerate goat milk and consume it within 1-2 weeks after opening. For extended storage, freeze it in an airtight container for up to 3 months.

Health benefits

Learn how goat milk can be a nutritious addition to your lifestyle, promoting better health.
  • 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

Explore the possible risks associated with goat milk.
  • 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.
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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 choose goat milk

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

Consider freezing goat milk in smaller portions if you don't plan to use it within a week; this can help preserve its freshness for up to three months.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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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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