metaboliq
Mutton nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 160 kcal | 160 kcal |
| Protein | 22.1 g | 22.1 g |
| Carbohydrate (available) | — | — |
| Dietary fibre | — | — |
| Fat | 7.9 g | 7.9 g |
Serving: 100 g raw goat meat, leg cut, weighed raw as IFCT reports it. IFCT 2017 food code O003, "Goat, legs", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on mutton
Protein anchor
Build a meal around it: it brings at least 6 g of protein for every 100 kcal.
- 13.8 g of protein for every 100 kcal.
- One serving gives 22.1 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
How mutton fits a plan that loses fat and keeps muscle
IFCT 2017 gives goat leg 22.1 g of protein and 7.9 g of fat per 100 g, a protein-to-calorie ratio close to chicken breast. Shoulder carries noticeably more fat, as the table shows.
In most Indian homes mutton means goat, which is what this page prints; IFCT lists sheep separately. On a muscle-keeping plan it works as one of several proteins in a week, cooked in a pressure-cooker curry with a measured spoon of oil.
Mutton in an Indian kitchen
Ask for lean leg or shoulder pieces rather than chops with a fat cap, and trim what you can see before cooking. A pressure-cooked mutton curry made with onion, tomato and whole spices, with the fat skimmed off the top once it cools, is far lighter than a restaurant rogan josh. Keep mutton for one or two meals a week and fill the rest of the plate with vegetables. Keema mixed with peas or chopped beans stretches a small amount of meat across more plates.
Pair it, or swap it
Mutton curry with a big salad and one roti, or mutton in a clear shorba, keeps the plate lean. Pair rich meals with a lighter, vegetable-heavy next meal.
Worth knowing
Mutton biryani, korma and nihari carry ghee, oil and rice. If your doctor has advised you about red meat, follow that advice.
Mutton against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Mutton | 160 kcal | 22.1 g | — |
| Goat shoulder | 188 kcal | 20.3 g | — |
| Goat chops | 136 kcal | 20.4 g | — |
| Chicken breast | 168 kcal | 21.8 g | — |