Food comparison · IFCT 2017
Mutton (goat) vs Lamb (sheep): nutrition per 100 g
Per 100 g raw shoulder, goat meat (mutton) has a little more protein than sheep meat (lamb), 20.3 g against 18.2 g, and less fat, 11.9 g against 14.3 g, according to IFCT 2017. Lamb has more energy, 201 kcal against 188, slightly more iron and more selenium. Goat leads on zinc, 4.19 mg against 3.69 mg, and vitamin B6. Both are strong zinc sources.
Mutton (goat) and Lamb (sheep), nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Mutton (goat) | Lamb (sheep) | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 188 kcal | 201 kcal | Lamb (sheep) |
| Protein | 20.3 g | 18.2 g | Mutton (goat) |
| Carbohydrate (available) | 0 g | 0 g | Same |
| Dietary fibre | 0 g | 0 g | Same |
| Total fat | 11.9 g | 14.3 g | Lamb (sheep) |
| Water | 66.4 g | 66.5 g | Lamb (sheep) |
| Fats | |||
| Saturated fat | 5.44 g | 6.92 g | Lamb (sheep) |
| Monounsaturated fat | 4.9 g | 5.1 g | Lamb (sheep) |
| Polyunsaturated fat | 0.64 g | 1.1 g | Lamb (sheep) |
| Omega-3 (alpha-linolenic acid) | 33 mg | 141 mg | Lamb (sheep) |
| Cholesterol | 82 mg | 75 mg | Mutton (goat) |
| Minerals | |||
| Calcium | 6 mg | 5 mg | Mutton (goat) |
| Iron | 1.48 mg | 1.63 mg | Lamb (sheep) |
| Zinc | 4.19 mg | 3.69 mg | Mutton (goat) |
| Magnesium | 21 mg | 21 mg | Same |
| Phosphorus | 189 mg | 195 mg | Lamb (sheep) |
| Potassium | 332 mg | 336 mg | Lamb (sheep) |
| Sodium | 47 mg | 46 mg | Mutton (goat) |
| Copper | 0.11 mg | 0.07 mg | Mutton (goat) |
| Selenium | 12.9 µg | 22.4 µg | Lamb (sheep) |
| Vitamins | |||
| Retinol | 8 µg | 9 µg | Lamb (sheep) |
| Thiamine (B1) | 0.07 mg | 0.05 mg | Mutton (goat) |
| Riboflavin (B2) | 0.17 mg | 0.18 mg | Lamb (sheep) |
| Niacin (B3) | 5.14 mg | 4.53 mg | Mutton (goat) |
| Vitamin B6 | 0.26 mg | 0.15 mg | Mutton (goat) |
| Vitamin E (alpha-tocopherol) | 0.35 mg | 0.31 mg | Mutton (goat) |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Mutton (goat) vs Lamb (sheep): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/mutton-vs-lamb/
Which meat is which
In north and east India, mutton almost always means goat. In parts of the south, Kashmir and Rajasthan, sheep meat is common and is also sold as mutton, while lamb strictly means a young sheep. IFCT 2017 lists goat shoulder and sheep shoulder, so this comparison is goat against sheep, cut for cut. The two taste different: goat is leaner and slightly gamey, sheep is fattier, softer and stronger in smell. Both are raw values, before cooking.
Protein, fat and energy
Goat shoulder has 20.3 g of protein per 100 g against 18.2 g in sheep shoulder, a gap of 2.1 g, and ranks 7th of 14 meats, poultry and eggs for protein against 10th for sheep. Sheep shoulder has more fat, 14.3 g against 11.9 g, ranking 2nd in the group for fat, and more energy, 201 kcal against 188 kcal. Its saturated fat is higher too, 6.92 g against 5.44 g. Cholesterol runs the other way, 82 mg in goat and 75 mg in sheep. Sheep has more of the omega-3 fat ALA, 141 mg against 33 mg, a common feature of grass-fed ruminants.
Minerals and vitamins
Both are among the best zinc foods in the tables. Goat has 4.19 mg per 100 g, ranking 1st of 14 meats, poultry and eggs, and sheep has 3.69 mg, ranking 2nd. That covers 25 and 22 per cent of a man's daily zinc need. Sheep has a little more iron, 1.63 mg against 1.48 mg, and more selenium, 22.4 micrograms against 12.9, about 1.7 times as much. Magnesium, potassium, phosphorus and sodium are practically the same.
Goat has more vitamin B6, 0.26 mg against 0.15 mg, about 1.7 times as much, and slightly more niacin, 5.14 mg against 4.53 mg. Riboflavin is near equal. As with all meat, iron here is the well-absorbed haem form, though neither shoulder is iron-rich compared with liver.
Regional dishes
Kashmiri wazwan is built on sheep, from rista and gushtaba to rogan josh. Rajasthan's laal maas and many Deccan dishes use whichever meat the market offers. Goat dominates in Bengal's kosha mangsho, Hyderabadi biryani, Bihari champaran meat and most north Indian homes. In Tamil Nadu and Karnataka, both are sold, and sheep is often preferred for kola urundai and kari dosai. Fattier sheep suits slow-cooked gravies; leaner goat suits dry roasts as well as curries.
Which one, for what
For leaner red meat with slightly more protein and zinc, goat mutton is the better pick, which suits people watching fat or calories. For a little more iron and selenium, sheep meat edges ahead. For muscle, both supply high-quality protein, with goat slightly ahead per 100 g. For heart-conscious diets, goat has less saturated fat, though both call for moderate portions and trimmed fat, and anyone with high cholesterol should follow a doctor's advice. On taste and tradition, regional dishes decide: sheep for wazwan, goat for most curries and biryani. Price varies by region and season.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mutton (goat) vs lamb (sheep)
Is mutton goat or sheep meat in India?
In most of north and east India, mutton means goat meat. In parts of the south, Kashmir and Rajasthan, sheep meat is also sold as mutton. Lamb strictly means young sheep. Ask the butcher if the difference matters to you, since the two differ in fat and flavour.
Which has more fat, goat or lamb?
Sheep meat. IFCT 2017 lists 14.3 g of fat per 100 g for raw sheep shoulder and 11.9 g for goat shoulder, with 6.92 g and 5.44 g of saturated fat. That is why sheep meat is softer and richer, and why goat is the leaner choice.
Which has more protein, mutton or lamb?
Goat mutton, slightly. It has 20.3 g of protein per 100 g against 18.2 g in sheep shoulder. Both cover more than a third of a man's daily protein need per 100 g raw.
Is goat meat healthier than lamb?
Goat is leaner, with less fat and saturated fat and a little more protein and zinc. Lamb has slightly more iron, selenium and omega-3 ALA. Both fit a balanced diet in moderate portions; the cooking fat in the gravy matters as much as the meat.