Why is Everyone Drinking Goat Milk? A Dietitian Spills the Benefits

Shelly Beck for The Upside Blog

by | Updated: July 23rd, 2023 | Read time: 5 minutes

There’s no shortage of milks on the market today. From classic cow’s milk to non-dairy alternatives made from just about every type of nut and plant you can imagine, milk varieties allow you to choose types that taste best to you and provide the nutrition you’re looking for. Although it’s been around forever, goat’s milk is somewhat of a newbie when it comes to selections on store shelves. Compared to cow’s milk and plant-based milks, goat’s milk delivers more protein and other macro- and micronutrients that are key to good health. Let’s take a closer look!

Woman Pouring Milk into Glass From Pitcher to Enjoy Goat Milk Benefits

Goat milk benefits

It’s packed with protein

As you likely know, protein is a very important macronutrient. It provides your body with the energy it needs to function. It also plays a key role in growth and development, as it helps to build bones, muscles and skin. Protein aids in healthy blood flow, digestion and hormone balance. And because it takes more energy and time to digest – and reduces hunger hormones – it plays a part in keeping you fuller and satisfied for longer, helping with healthy weight maintenance.

The daily protein recommendation for a healthy adult is around 0.8g/kg body weight, but individual needs vary. For example, a 150 pound (68 kg) person should aim to get around 55 grams of protein a day.

Goat milk benefits: One serving of goat’s milk contains 9 grams of protein (20% DV), so it provides about 16% of your daily needs.

It’s a source of calcium

When it comes to minerals, calcium is kind of a big deal. It’s the most abundant mineral in your body, with the majority of it being stored in your bones. Because of this, getting enough calcium in your diet is important to keep your bones and teeth strong and healthy. Calcium is also important for blood clotting, muscle and nerve function, heart rhythm regulation and kidney health.

Many people don’t consume the daily recommended intake of calcium. Women age 19-50 should get 1,000 mg per day, and men age 19-70 need 1,000 mg per day. Calcium daily intake recommendations increase slightly with age.

Goat milk benefits: If you’re struggling to consume enough calcium, consider adding goat’s milk to your diet. Meyenberg Whole Powdered Goat Milk offers 300 mg of calcium (25% of your daily value) per serving.

It provides potassium

Potassium’s most important role in your body is to keep fluid levels inside cells within a normal range. It works together with the mineral sodium, which keeps fluid levels outside cells within a normal range. Getting the right amount of potassium in your diet can decrease risk for cardiovascular disease, high blood pressure and kidney stones. It may also aid in bone health and blood sugar control.

Goat milk benefits: While a cup of cow’s milk provides 322 mg of potassium, goat’s milk provides slightly more at 498 mg per cup.

It supplies other important micronutrients

Goat’s milk is rich in other essential micronutrients, too. For example, one cup of goat’s milk supplies about 8.5% of the RDA for magnesium. Magnesium regulates blood sugar and blood pressure and aids in muscle, bone and nerve functioning. Like calcium, magnesium also keeps your heart rhythm steady.

Goat’s milk also supplies phosphorus. Phosphorus plays a part in keeping your heart, nerves and muscles healthy. It’s also used for energy in your body. Getting enough phosphorus in your diet is essential for proper kidney health and digestive function.

Goat’s milk also contains vitamin A. Vitamin A plays a role in many body functions. Most notable, it supports eye health and white blood cell production (which helps fight infections). Vitamin A may also help support memory.

It’s an alternative for those with cow’s milk intolerances/allergies

Goat’s milk is considered to be more easily digested than cow’s milk, and because of this, it may be tolerated better by those with cow’s milk intolerance. Due to the composition of goat’s milk, some individuals who are allergic to cow’s milk may also be able to consume goat’s milk as a substitute.

Note that if you do have food intolerances or allergies, be sure to consult with your healthcare provider before consuming any new food or beverage. Goat’s milk may be a suitable substitute for some but not for others.

What are some goat milk uses?

Not surprisingly, goat’s milk can be consumed the same way you’d consume cow’s milk. The taste is slightly different due to the pasteurization process. It’s thicker and creamier, but it still works great in many recipes. Evaporated goat milk can be whipped and added to coffee. Powdered goat milk, like this non-fat version from Meyenberg, can be a great addition to smoothies.

Other goat milk uses include:

  • Soups
  • Matcha tea
  • Curry
  • Cheese
  • Ice cream
  • Baked goods
  • Mashed potatoes

Using goat’s milk may add some variety to your diet, while also adding protein, calcium, potassium, magnesium, phosphorus, vitamin A and other beneficial nutrients. See how you can add goat milk to your meals to enjoy these benefits! For more recipe ideas, or any other nutrition concerns, schedule an appointment with a Kroger Health registered dietitian.

Featured Products

Mt. Capra Products Nonfat Goat Milk
Meyenberg Non-Fat Powdered Goat Milk
Meyenberg Whole Powdered Goat Milk