Food, Healthy Living, Meats

Ram meat vs. goat meat: Which is the GOAT?

The deliciousness of goat and ram meat goes before them. But which of the types of red meat is the GOAT regarding nutritional value? We answered that question in this piece.

We often joke that you’re bad vibes if you don’t love goat and ram meat in Nigeria. That’s because they’re too tasty not to be liked. Their deliciousness is also why they’re staples in traditional meals in Nigeria, especially during religious celebrations

While the sweetness of ram and goat meat precedes them, how they benefit your health is less talked about. But we’re going to change that in this article, where we’ll discuss which meat is the GOAT regarding nutritional value. 

Goat meat vs ram meat: Health benefits comparison table

The meat from rams and goats is called “red meat.” It’s so-called because it contains high amounts of myoglobin, the protein that makes the blood red. Generally, red meat is a storehouse of protein, vitamins, and minerals. According to the U.S. Department of Agriculture (USDA), raw, uncooked ram meat and goat meat contain the following nutrients.


Goat meat 

Ram meat 


109 kcal 282 kcal


20.6 g 



3.03 g


Vitamin B2 (Riboflavin)

0.49 mg (~30% of the daily value)

0.21 mg

Vitamin B3 (Niacin)

3.75 mg

5.96 mg

Vitamin B12 

1.13µg (17% of the daily value)

2.31 µg



69.3 mg


385 mg

222 mg 


180 mg

157 mg 


82 mg

59 mg 


13 mg

16 mg


2.83 mg

1.55 mg


4 mg (~30% of the daily value)

3.41 mg


8.8 µg

18.8 µg



21m g

Saturated fatty acids

0.71 g

10.2 g


57 mg

73 mg

Monounsaturated fatty acids  1.03 g

9.6 g

Goat meat vs. ram meat: which meat is healthier?

The prices of goat meat on Pricepally Despite containing similar nutrients, significant differences still exist between goat and ram meat. Let’s examine some of the differences and their health benefits. 

1. The leaner, the better

Fat, especially saturated fat, is fast becoming persona non grata in diet conversations. Medical professionals believe saturated fat increases “bad” cholesterol levels and, by extension, heart-related diseases. There are also concerns that saturated fat contributes to excessive weight gain. These findings explain why the leaner the meat, the healthier it is. 

Lean meat has a low-fat content. Goat meat falls into the lean meat category because it has low levels of saturated and unsaturated fats compared to ram meat. Fat is essential for energy, but lean meat is healthier for individuals with weight loss-related issues, diabetes, and heart-related problems.

Health tip: Frying adds more fat to your meat. Instead, grill, roast, boil, or bake the meat to remove excess fat. 

2. The more protein (and iron), the healthier the body

There’s no sound health without protein. They play several roles, including building the tissues in the body. Proteins also help you build antibodies to fight infections. Without them, your body is significantly weaker and more vulnerable to diseases. 

Similarly, iron helps you build immunity. The body needs them to produce hemoglobin and myoglobin. Hemoglobin helps red blood cells (RBCs) carry oxygen throughout the body. Myoglobin, on the other hand, is the protein that provides oxygen to the cells in your muscles. You need both for nutrient circulation in the body. 

Goat meat contains more protein and iron than ram meat. Because of this, it’s beneficial for pregnant women, who need high amounts of protein and iron to increase blood circulation, avoid fatigue, and prevent birth defects due to iron deficiency anemia (IDE). 

3. Don’t forget about vitamins and other minerals

Iron isn’t the only mineral you need. You also need essential nutrients like potassium, calcium, selenium, phosphorus, and zinc. Phosphorus and calcium keep the bones strong and healthy; potassium ensures fluid balance and regulates blood pressure. Selenium protects against heart diseases, while zinc boosts your immune system and skin health.

If you’re looking to fill up your mineral diet, goat meat might be the best option for you. It contains more potassium, zinc, and phosphorus than ram meat. However, ram meat contains more selenium, sodium, and magnesium. 

Health tip: The body only needs small amounts of sodium (about 500mg, or one-quarter of a teaspoon, per day) for fluid balance, nerve health, and optimal muscle function. Avoid consuming sodium in excess to avoid high blood pressure and heart disease

Like minerals, your body needs vitamins to maintain healthy body function. Ram meat contains more vitamin B12—the nutrient responsible for building a healthy nervous system—than goat meat. It’s also richer in vitamin B3 and choline, two essential nutrients that improve cell growth. 

Summarily, goat meat contains low levels of calories, cholesterol, and saturated fats. In comparison, ram meat contains high amounts of vitamins B3, B12, and choline. Likewise, goat meat is a richer source of iron and essential nutrients like potassium, phosphorus, and zinc. 

Health tip: Goat meat has a strong, distinctive gamey flavor. Slow cooking at low temperatures for long periods is a healthy way to make it tender. 

Which online grocery store can I buy red meat in Nigeria? 

The starting price of live ram on PricepallyRed meat is too nutrient-dense to be left out of your menu, especially during Eid-ul-Adha (ileya) celebrations. This is why Pricepally brings live and frozen meat to your doorstep. 

We also make it easy to buy any red meat of your choice in bulk. That’s because we allow you to split the price of food items with your friends or other shoppers using Pally. Here’s how to use Pally to split the prices of meat and seafood on Pricepally. 

  • Login to Pricepally through the web or mobile app. Select the meat or seafood you want to buy in bulk. 
  • Click on “Select order type.”
  • Select “Pally (Split Bill)”. Then pick the number of people you want to pally with. You can only share prices with up to 10 people at once. You can also pay for your portion immediately. 

Shopping convenience also extends to delivery. We’ll deliver your food and meat items to your doorstep the same day if you live in Abuja or Port Harcourt. If you reside in Lagos, you’ll receive your orders the next day. Irrespective of your location, the delivery fee is between ₦2,000 and ₦3,000. 

Frequently Asked Questions about goat and ram meat in Nigeria

How much is goat meat in Nigeria?

As of the time of writing, the prices of goat meat on Pricepally are listed below: 

How much is live ram meat in Nigeria? 

Currently on Pricepally, ram meat prices fall within the listed range

Is ram meat healthier than cow meat?

Ram meat and beef contain similar nutrients. According to the USDA, lamb meat has more calories, fat, calcium, magnesium, and zinc than beef. It also has higher quantities of vitamins B1, B2, B3, B12, and choline than cow meat. 

In contrast, beef contains lower levels of cholesterol, saturated and unsaturated fats, and folate. Both types of red meat contain similar levels of selenium. Beef is also a richer source of potassium and sodium. 

Is ram meat high in cholesterol? 

Ram meat contains good amounts of cholesterol, making it moderately lean. It also contains saturated fat and monounsaturated fat. The latter lowers cholesterol levels, while the former increases them. As a result, you should eat ram meat moderately if you’re trying to reduce your cholesterol levels. Additionally, choose the lean parts, such as the tenderloin, loin, chops, and legs, because they contain less saturated fat. 


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