Chicken is not the only lean, high-protein option on the menu. Goat meat, mutton, beef, duck, turkey, goose, rabbit and fish each bring a different balance of protein, fat and flavour — this guide compares them so you can pick the right protein for your meal.
Protein and fat, side by side
Per 100 g, cooked: rabbit and goat meat are the leanest of the group, similar to or leaner than chicken breast; goose and duck carry the most fat and calories, while beef, mutton and turkey sit in between.
- Rabbit: ~173 kcal, 33 g protein, 3.5 g fat per 100 g — the leanest meat we sell
- Goat meat: ~143 kcal, 27 g protein, 3 g fat per 100 g
- Tilapia: ~128 kcal, 26 g protein, 2.7 g fat per 100 g — the leanest protein overall
- Turkey: ~189 kcal, 29 g protein, 7 g fat per 100 g
- Beef: ~217 kcal, 26 g protein, 12 g fat per 100 g
- Mutton: ~206 kcal, 25 g protein, 11 g fat per 100 g
- Goose (roasted, with skin): ~305 kcal, 25 g protein, 22 g fat per 100 g
- Duck (roasted, with skin): ~337 kcal, 19 g protein, 28 g fat per 100 g
- For reference — chicken breast: ~165 kcal, 31 g protein, 3.6 g fat per 100 g
Choosing by goal
For the leanest options, tilapia, rabbit and goat meat stand out — high protein with very little fat, similar to or better than lean poultry.
Turkey sits close to chicken nutritionally and is a good lean choice for a large roast. Mutton and beef offer a richer flavour with moderate fat, well suited to slow stews and curries.
Duck and goose are the richest of the group, prized for special-occasion roasts rather than everyday meals — the fat under the skin crisps beautifully but adds significant calories.
Iron, zinc and B12
Red meats — goat, mutton and beef — are notably higher in iron and B12 than chicken, making them useful for addressing iron-deficiency anaemia, which is common in Kenya. Duck and goose dark meat also carry more iron than chicken breast, while tilapia is a lighter source of lean protein and omega-3s.
Frequently Asked Questions
Which is leaner: goat meat or beef?
Goat meat is leaner than beef — about 3 g of fat per 100 g compared with roughly 12 g for beef, while both carry similar protein.
Is mutton healthier than beef?
They are nutritionally similar — comparable protein and fat — but mutton has a stronger flavour and more marbling, so portion size and cooking method matter more than the meat itself for a "healthy" meal.
Is duck a healthy meat?
Duck breast without the skin is a lean, iron-rich meat; roasted duck with the skin is considerably higher in fat and calories. Removing the skin before eating cuts the fat significantly.
Is rabbit meat healthier than chicken?
Rabbit is even leaner than chicken breast — about 3.5 g of fat per 100 g with 33 g of protein — making it one of the leanest meats available.
Is tilapia a good source of protein?
Yes — tilapia is a lean, low-calorie source of high-quality protein at about 26 g per 100 g with very little fat, plus omega-3 fatty acids.