Group · Dairy
Goat’s milk
Goat’s milk is an alternative to cow’s milk, appreciated for its delicate, slightly goaty taste and creamy texture. It comes in different forms: fresh (raw or pasteurised), semi-skimmed, powdered or made into cheeses such as fresh or dry goat’s cheese. At around 64.6 kcal per 100 g, it provides 2.9 g of protein, 4.2 g of carbohydrates (mostly lactose) and 4.02 g of fat. A natural source of calcium, phosphorus and B vitamins, it fits easily into a balanced diet. Its finer fat globules often make it easier to digest for some people, which makes it an interesting dairy product to try day to day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 65 kcal |
| Kilojoules | 269 kJ |
| Protein | 2,9 g |
| Carbohydrate | 4,2 g |
| Fat | 4,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium125 mg16 %
- Phosphorus100 mg14 %
- Iodine15,3 µg10 %
- Potassium187 mg9 %
- Vitamin B20,13 mg9 %
- Vitamin A51,3 µg6 %
- Vitamin B50,34 mg6 %
- Vitamin B10,05 mg4 %
See the other 14 nutrients
- Zinc0,42 mg4 %
- Vitamin B60,06 mg4 %
- Selenium2 µg4 %
- Magnesium13,3 mg4 %
- Copper0,04 mg4 %
- Vitamin B120,08 µg3 %
- Vitamin D0,1 µg2 %
- Vitamin B30,3 mg2 %
- Omega-3 ALA0,04 g2 %
- Vitamin C1,15 mg1 %
- Omega-6 LA0,11 g1 %
- Iron0,08 mg1 %
- Vitamin B91 µg1 %
- Manganese0,01 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Goat’s milk can be enjoyed in many ways: plain in a bowl at breakfast, mixed with cereals, in a smoothie, or cooked in sauces, gratins and milk-based desserts. Its distinctive flavour goes well with honey, cinnamon or vanilla. A portion of 150 to 250 ml is enough to benefit from its nutrition facts without weighing down your day.
- Storage: in the fridge at 0 to 4 °C, to be used quickly once opened. The pasteurised version keeps better than raw milk.
- Cooking: heat it gently to stop it curdling. Gentle cooking better preserves its flavour and nutrients.
- Pairings: perfect with fruit, oat flakes or a little unsweetened cocoa.
In nutritional terms, goat’s milk provides calcium, phosphorus, potassium and good-quality protein containing the essential amino acids. It contains lactose, so it is not suitable for people who are intolerant, even if its digestibility is sometimes considered gentler. Its glycaemic index remains moderate thanks to the fat and protein, which slow the absorption of sugars. If you are watching your weight, keep in mind its calorie density linked to the fat: stick to sensible portions and compare it with lighter dairy products such as 0% fromage blanc, depending on your goals.
For active people: goat’s milk is a useful recovery drink after exercise, as it combines protein for muscle repair with carbohydrates to replenish reserves. You can use it as the base of a post-workout smoothie, perhaps enriched with fruit or a little plain yoghurt. It also goes well with a balanced snack as part of nutrition for fitness. Remember to hydrate around your session, and milk contributes to that in part.
In practice, goat’s milk has its place in a varied routine: as a drink, in your sweet or savoury recipes, or as an occasional replacement for cow’s milk. To compare its calories and benefits with other foods, see the calorie table. As always, the key is moderation and the overall balance of your plate.