Protein in Mutton per 100 g: Goat and Sheep Cuts

General information: This article is information about food data. No dietitian or doctor has reviewed it, and it is not a substitute for their advice.

By NYUS Inc. · October 2026

हिंदी में पढ़ें: मटन में कितना प्रोटीन (IFCT 2017 के आँकड़ों के साथ)

"How much protein is in mutton?" has no single number, because "mutton" in an Indian shop is goat or sheep meat and the cut matters. This page gives the Indian Food Composition Tables (IFCT 2017) rows from ICMR-NIN for both animals, then works out 250 g, 500 g and 1 kg. The kJ to kcal conversion and the sums are our arithmetic, shown below.

The short answer

Raw goat meat has 20.33 to 22.07 g of protein per 100 g across shoulder, chops and legs, and raw sheep meat 18.00 to 21.42 g across the same three cuts. A kilo of raw, boneless goat leg has about 220.7 g. For chicken, see protein in chicken per 100 g.

Goat and sheep rows, per 100 g (IFCT 2017)

IFCT 2017, Table 1 (Proximate Principles), per 100 g edible portion. IFCT prints energy in kilojoules (kJ); we converted with 1 kcal = 4.184 kJ. "Regions" is how many regions the average comes from. IFCT 2017 says all its data except poultry and egg is for raw food (PDF p. 27), so these are raw meat.

Cut (IFCT row)	Protein	Fat	Energy per 100 g	Regions	IFCT code
Goat, shoulder	20.33 g	11.94 g	188 kcal (787 kJ)	6	O001
Goat, chops	20.39 g	5.98 g	136 kcal (568 kJ)	6	O002
Goat, legs	22.07 g	7.94 g	160 kcal (669 kJ)	6	O003
Goat, liver	20.32 g	4.88 g	126 kcal (526 kJ)	6	O008
Sheep, shoulder	18.24 g	14.31 g	201 kcal (840 kJ)	5	O014
Sheep, chops	18.00 g	5.15 g	119 kcal (496 kJ)	4	O015
Sheep, leg	21.42 g	8.69 g	164 kcal (686 kJ)	5	O016
Sheep, liver	22.26 g	4.87 g	134 kcal (559 kJ)	4	O021

Among the muscle cuts, goat legs have the most protein (22.07 g) and shoulder cuts the most fat and energy (goat 11.94 g and 188 kcal, sheep 14.31 g and 201 kcal). The liver rows are included because liver is often cooked as "mutton"; they are organ meat, not muscle.

250 g, 500 g and 1 kg of raw goat meat

Each cell is the IFCT value times the grams, divided by 100, as protein and kcal. The weights are raw and boneless.

Raw goat meat	Goat shoulder (O001)	Goat chops (O002)	Goat legs (O003)
100 g	~20.3 g protein, ~188 kcal	~20.4 g protein, ~136 kcal	~22.1 g protein, ~160 kcal
250 g	~50.8 g protein, ~470 kcal	~51.0 g protein, ~339 kcal	~55.2 g protein, ~400 kcal
500 g	~101.7 g protein, ~940 kcal	~102.0 g protein, ~679 kcal	~110.4 g protein, ~799 kcal
1000 g (1 kg)	~203.3 g protein, ~1881 kcal	~203.9 g protein, ~1358 kcal	~220.7 g protein, ~1599 kcal

The amounts scale in a straight line, so 1 kg has ten times the 100 g figure. The same arithmetic works for any other row in the first table.

Mutton and chicken breast

All rows are IFCT 2017 Table 1, per 100 g raw. "Protein per 100 kcal" is our arithmetic (protein divided by energy times 100).

Per 100 g, raw	Protein	Energy	Protein per 100 kcal	IFCT code
Goat, legs	22.07 g	160 kcal	13.8 g	O003
Sheep, leg	21.42 g	164 kcal	13.1 g	O016
Goat, shoulder	20.33 g	188 kcal	10.8 g	O001
Chicken breast, skinless, raw	21.81 g	168 kcal	13.0 g	N003

Per 100 g, goat leg has 22.07 g of protein and chicken breast 21.81 g. Per 100 kcal, goat leg has 13.8 g and chicken breast 13.0 g, while the fattier goat shoulder has 10.8 g, below both.

Bones, cooking and curry

IFCT 2017 gives the raw edible portion. A kilo of mutton bought with bone is less than a kilo of edible meat, and the tables do not say how much less, so this page counts raw boneless weight. Meat also loses water when cooked, and a mutton curry adds oil, onion and masala, so the numbers above do not describe a plate of curry. IFCT 2017 has no cooked-mutton row, so this page gives no cooked figure.

Three common mistakes

Counting the bone as meat. A kilo with bone is not a kilo of edible meat, so the 1 kg row overstates it.
Using raw figures for a cooked curry. Water loss, oil and masala change the weight and the energy of what is on the plate.
Treating every "mutton" row as one number. Goat and sheep, and shoulder and leg, differ: goat protein runs from 20.33 to 22.07 g and fat from 5.98 to 11.94 g per 100 g.

This is general information about food data, not a diet plan or medical advice. If you have diabetes, a kidney condition, are pregnant or breastfeeding, or take medicines, ask your doctor or a registered dietitian how much meat suits you.

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Frequently asked questions

How much protein is in 100 g of mutton?

IFCT 2017 lists goat meat at 20.33 g (shoulder), 20.39 g (chops) and 22.07 g (legs) of protein per 100 g raw, and sheep meat at 18.24 g (shoulder), 18.00 g (chops) and 21.42 g (leg). Which row "mutton" means depends on the cut and the animal.

How much protein is in 250 g, 500 g or 1 kg of mutton?

For raw, boneless goat leg (22.07 g per 100 g): about 55.2 g in 250 g, 110.4 g in 500 g and 220.7 g in 1 kg. For goat shoulder (20.33 g per 100 g): about 50.8 g, 101.7 g and 203.3 g.

How many calories are in 100 g of mutton?

By IFCT 2017, raw goat meat is 188 kcal (shoulder), 136 kcal (chops) and 160 kcal (legs) per 100 g, and sheep meat is 201, 119 and 164 kcal for shoulder, chops and leg. The fattier shoulder cuts have the most.

Does mutton or chicken breast have more protein?

Per 100 g raw, goat leg has 22.07 g of protein and skinless chicken breast 21.81 g (IFCT 2017 N003), so goat leg has 0.26 g more. Goat leg has 160 kcal against 168 kcal for the chicken breast, so per 100 kcal goat leg has 13.8 g of protein and chicken breast 13.0 g. The fattier goat shoulder has 20.33 g per 100 g and 10.8 g per 100 kcal, less than the chicken breast on both.

Is the protein in a kilo of mutton from the butcher the same as in the table?

Not exactly. IFCT 2017 figures are for the raw edible portion, and a kilo bought with bone holds less than a kilo of edible meat. IFCT does not give how much, so the 250 g, 500 g and 1 kg figures on this page are for raw boneless meat.

Sources (read 26 October 2026)

Longvah T. et al., Indian Food Composition Tables 2017 (IFCT 2017), ICMR-NIN, Table 1, per 100 g edible portion: goat O001 to O003 (PDF p. 59) and O008 (p. 60), sheep O014 to O016 and O021 (p. 60), chicken breast N003 (p. 58); the statement that all data except poultry and egg is for raw food (p. 27).
Energy kcal = kJ ÷ 4.184, rounded half-up; the 250 g, 500 g and 1 kg amounts and "protein per 100 kcal" are NYUS arithmetic on those rows.