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8 Amazing Mutton Benefits For Your Health

Ms. Ayesha Nasir

6 min read

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Mutton or goat meat is a kind of red meat often used in Asian, Middle Eastern, and African cuisines. It is rich in protein and has become increasingly popular for its many health benefits. Mutton has a strong flavor and is full of healthy nutrients that provide your body as it is low in saturated fat and cholesterol, moreover, it is also high in iron. It is made with many Eastern spices and is famous for its use in curries in Pakistan.

Basics Of Mutton

The goat’s age and when it is processed determine the quality of the meat. Meat from a younger goat is usually softer and easier to cook as compared to adult goat’s meat. It is usually slow-cooked to bring out its flavor. There are many different breeds of goat. Some of them are more useful in producing milk, while others are more fit for consumption. Goat meat is lean and slow-cooking is best to make it juicy and tender. 

Nutritional Value of Mutton

An 85-gram portion of cooked mutton has around 122 calories and 23 grams of protein. It also contains:

  • Fat: 2.6 grams
  • Saturated fat: 0.8 grams
  • Carbs: 0 grams
  • Sugar: 0 grams
  • Fiber: 0 grams
  • Iron: 8% of the daily value
  • Potassium: 10% of the daily value
  • Vitamin B: 17% of the daily value
  • Zinc: 30% of the daily value

That’s not all! Mutton contains many other nutrients that can provide nutrition to your body. It contains B vitamins in abundance. Additionally, it contains phosphorus, selenium, and copper. 

Mutton Benefits

Following is a list of the top mutton benefits for your health:

1. Improves brain function

Mutton is good for your brain as it contains zinc, selenium, iron, and B vitamins. It contains Omega-3 fatty acids that help proper brain functioning and also prevent diseases like Alzheimer’s and dementia. Mutton improves memory and attention span as it contains amino acids that are useful for your brain. The Omega-3 acids are also helpful for kids with autism. 

2. Benefits immune system

What you eat can greatly affect your immune system and having immunity-boosting foods can help fend off diseases faster. Meat can play a significant role in enhancing your immunity as it is full of iron and B vitamins that can benefit your immune system. According to research, an adequate amount of iron in your body can fight numerous diseases. Additionally, it also increases the body’s healing power by aiding the creation of red blood cells in your body. 

3. Prevents anemia

The high iron content in mutton increases the production of red blood cells and prevents anemia. Iron is a notable component of mutton that improves hemoglobin levels too. Anemia can be a dangerous disease. It occurs due to low iron in the body. The initial symptoms of anemia are fatigue, pale skin, insomnia, and cramps. If left untreated, anemia can be fatal for you. Anemia in pregnancy can be specifically dangerous as it can result in low birth weight and early birth. Adding mutton to your daily diet can fight off anemia and is beneficial for those with poor dietary habits.

4. Helps build muscle

Looking to bulk up? Here is a type of meat that you should add to your diet. Mutton is a lean protein, that is high in iron and potassium. The amino acids present in mutton can help you repair and grow your muscles while providing many other benefits to your body. It is advisable to get in touch with a nutritionist to determine how much mutton you should eat if you want to have a muscular body. Moreover, it contains magnesium which further helps in the growth of muscles. The high protein content in mutton can help build muscle tissue and is essential for muscle protein synthesis. However, it is best to not rely solely on mutton and take it as a part of a well-balanced meal plan.

5. Enhances sexual wellness

The nutrients in mutton can contribute to your sexual health. The zinc in mutton increases testosterone production, while also increasing libido and supporting reproductive function. Mutton also promotes nerve function, which maintains smooth blood circulation in your body and contributes to sexual wellness. 

6. Helps reduce weight

Mutton is low in calories but the total calories of a dish depend on how it is cooked. Mutton stews, chops, mince, and kaleji can be a fantastic addition to your diet if you want to lose weight. Mutton is a fantastic source of lean protein and the addition of protein to your diet can help with weight loss. Additionally, it is also satiating, which can help avoid overeating and snacking on other unhealthy foods. In addition to that, it makes your body burn fat faster and increases your metabolism. Nonetheless, eat mutton in moderation as eating too much can harm your body.

7. Improves bone health

Mutton provides potassium and calcium that increase bone mineral density and make your bone stronger. It also contains phosphorus, which is vital for maintaining bone structure. Protein also helps in forming bone tissue and mutton has plenty of protein. Mutton is a potent source of collagen, which is useful for joint health. It also contributes to bone strength and flexibility by strengthening your bones. 

8. Beneficial for skin and hair health

Collagen is found in the connective tissues of mutton and is important for skin and hair health. It maintains the skin’s elasticity and keeps it hydrated, making your skin look young and fresh. It also strengthens the nails and prevents them from getting brittle. It also has an anti-aging effect on your skin and keeps it youthful. 

Side effects of eating mutton

Eating mutton in moderate amounts or incorporating it into your diet with the help of nutritionists is beneficial for your health. Eating too much mutton or adding excessive amounts of spices and oil to it can have adverse effects on your health. The following are some disadvantages of eating mutton:

  • People who suffer from heart disease should control their mutton consumption and talk to their doctor before adding mutton to their diet. Mutton contains high saturated fat that can lead to a higher risk of heart disease too. Fat can also increase cholesterol levels and be detrimental to your heart health. 
  • Mutton preparation also contributes to the healthiness of mutton. Methods such as deep frying or using a lot of spices can increase calorie consumption and lead to weight gain. Other cooking techniques like grilling or baking may provide more health benefits as compared to the ones cooked in a lot of unhealthy oils. 
  • Antibiotics and hormones are used in livestock farming to treat diseases and fasten meat’s maturity. It can harm your health and is a growing concern. The most viable solution is to find organic, grass-fed animals, which may be more beneficial for your health.                                   
  • Some people may be allergic to certain types of meat, so if you are allergic to mutton, it is better to stay away from it. 

Which Meat Is The Best: Mutton Vs. Beef?

Mutton is the most preferable as it has numerous benefits for your body. Though both are high in cholesterol, beef also has quite some advantages as it contains zinc, iron, and other nutrients that can be advantageous for health. Mutton is a leaner protein compared to the others and contains fewer calories, higher iron content, and lesser saturated fat than beef. Both of them have a different texture, so some people may prefer mutton to beef or vice versa. The price of mutton is a bit steep, which is why some people may choose other cheaper alternatives, such as chicken and beef.

Whatever your preference is, eating a variety of meat not only satisfies your taste buds but can also provide different benefits. If you have a health condition, talk to your doctor about any dietary restrictions. So, you should eat all types of meat but do not forget to balance your meals with vegetables! 


Mutton is goat meat and is famous in Asian and Eastern countries for its use in many dishes. Many people in these countries prefer eating mutton. Mutton is quite expensive in Pakistan, which is why it is consumed less than other meats. Mutton is taken from young and mature goats. Mutton is comparatively low in calories. You can get many health benefits from eating mutton as it is full of vitamins and minerals, such as iron, zinc, phosphorus, calcium, etc. It can help build immunity and improve bone, skin, hair, and sexual health. It is especially healthy for pregnant women as it regenerates red blood cells and prevents anemia.

You should eat mutton in limited amounts and make it a part of a well-balanced diet. Moreover, if you have a health condition, you may need to completely avoid it. Consult your doctor before making any drastic changes to your diet.


Is mutton better or beef?

While personal preferences may vary, eating mutton has more health benefits than beef.

Is mutton/goat meat bad for heart health?

Too much mutton can add to your cholesterol and calories, eating it in moderate quantities can reduce the risk of heart disease.

 Is mutton good for weight loss?

Due to lesser calories and unsaturated fat, mutton can be a great addition to your meals and can help lose weight.  It is important to add mutton to a well-rounded diet to shed off the kilos quickly.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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