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Dukan Diet Phases:Using Goat or Mutton on the Dukan Diet

Updated on February 25, 2012

The popularity of the Dukan Diet is spreading across the world to many different countries and in many of these countries it is difficult or very expensive to buy some of the foods listed by Dr Dukan in his list of "100 Natural Foods That Keep You Healthy". Some people are also unable to eat some of the foods listed because of their religious beliefs.

One of the meats that is widely available in many of these countries, which can also be eaten by the followers of most religions is goat meat or mutton as it is also often called.

Goat is not one of the pure protein foods recommended by Dr Dukan, but having researched the nutritional content of the meat it is most certainly a high protein, very low fat meat and in my opinion I see no reason why goat meat should not be added to the list of foods that can be eaten throughout all phases of the Dukan Diet.


Goat Meat is Officially "Extra Lean"

Goat meat is so lean that it easily meets the guidelines laid down by the USDA of what determines whether a meat is "extra lean”. These guidelines require a cooked 3 ounce serving of the meat with all visible fat removed to have less than 5 grams of total fat of which less than 2 grams is saturated fat and to contain less than 95mg of cholesterol.

A 3 ounce serving of cooked goat meat actually has only 3 grams of total fat of which just 0.9 grams is saturated fat and it has 75 mg of cholesterol.

How Does Goat Meat Compare to Other Meats Allowed on the Dukan Diet

I decided to compare goat meat to two of the other meats allowed on the Dukan Diet - chicken breast and flank steak. The information in the table below comes from the USDA National Nutrient Database for Standard Reference and you can see that goat meat easily holds it own alongside both of these two meats.

100g Roasted Chicken Breast
100g Broiled/Grilled Flank Beef Steak
100g Roasted Goat
Total Fat
Saturated Fat
Data from National Nutrient Database for Standard Reference

Cooking With Goat Meat

If you have never cooked goat before you need to be aware that the very low fat content of the meat means that it will dry out and get tough if not cooked in the right way. Goat meat needs to be cooked slowly and at a low temperature and tougher cuts will also benefit from being braised or stewed.

Tender cuts are the breast, ribs, loin roast, shoulder cut and leg. Tougher cuts are the riblets, stew meat and shanks.

Cuts of Goat Meat


More Information About the Dukan Diet

If you would like to find out more about the Dukan Diet you may like to read some of the other hubs that I've written about this popular weight loss plan which was devised by Dr Pierre Dukan.

Storage of Goat Meat

  • Fresh goat meat should be taken out of all packaging on the day of purchase and re- wrapped unless it will be cooked on the day of purchase.
  • If you will be keeping the meat for more than three days the meat should be frozen on the day of purchase and defrosted when needed.
  • Goat meat which is correctly wrapped and speedily frozen will keep well for between 6 to 9 months.
  • If the meat will be eaten within three days it should be stored in the coolest part of the refrigerator.
  • Cooked goat meat should also be stored in the coolest part of the refrigerator. It should be wrapped and chilled as quickly as possible.

What Types of Goat Meat Can You Buy

Cabrito or kid is meat from young kid goats that weigh less than 50 pounds and are between 1 and 3 months old when slaughtered. Chevon or goat meat comes from older kid goats that weigh between 50 and 75 pounds and are between 6 and 9 months old when slaughtered.


What Does Goat Meat Taste Like

Goat meat has its own individual taste which does alter depending on how old the animal is when slaughtered and what it has been fed on.

Some people describe it as being similar in taste to veal/venison, others as being like veal/mild beef and I've also seen it described as being a cross between beef and lamb. This means that if you really want to know what goat meat tastes like you probably need to taste it yourself!!

As you can see from the picture to the right the meat is lighter in color than beef and looks very similar to pork.


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    • Amber Allen profile imageAUTHOR

      Amber Allen 

      6 years ago

      Hi Sinea Pies

      Thanks for being the first to comment. Goat meat is still quite a specialist meat in most parts of North America and Northern Europe but I think this might change over the next few years as people catch on to the health benefits.


    • Sinea Pies profile image

      Sinea Pies 

      6 years ago from Northeastern United States

      Now, goat meat is definitely a protein for this or any diet that I had not considered. You are an adventurous eater! :)


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