Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Goose breast Calories
Rich in iron and B vitamins, high-protein, fatty poultry meat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Goose breast (150 g) has 458 calories. That works out to 305 calories per 100 g. It contains 0 g of carbs, 35 g of protein, 35.6 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 169% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Goose breast Nutrition Facts
Selected: 1 piece (medium) · 150 g
458
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35g
· 70% DV
Fat
35.6g
· 46% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 30% · Fat 70%
Goose breast nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 458 kcal | |
| Total fat | 35.6 g | 46% |
| Saturated fat | 10.8 g | 54% |
| Trans fat | 0.08 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35 g | 70% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Goose breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 458 kcal |
| 1 slice (thin) | 50 g | 153 kcal |
| ½ piece (half) | 75 g | 229 kcal |
| 1 slice (thick) | 80 g | 244 kcal |
| 100 g | 100 g | 305 kcal |
| 1 piece (small) | 100 g | 305 kcal |
| 1 serving (medium) | 120 g | 366 kcal |
| 1 piece (large) | 200 g | 610 kcal |
| 1 serving (large) | 200 g | 610 kcal |
Calculated from 305 calories per 100 g.
Frequently Asked Questions About Goose breast
How do you cook goose breast in a pan?
Start goose breast skin-side down in a cool pan over low to medium heat so the fat renders gradually. Once the skin is browned, turn the meat and finish cooking it to your preferred doneness; rest it briefly before slicing.
How do you roast goose breast in the oven?
Roast goose breast in a preheated oven with the skin scored and seasoned. Set it skin-side up so the fat can render, and use a thermometer to check doneness rather than relying only on cooking time, which varies with the cut's thickness.
How do you get crispy skin on goose breast?
For crispy goose breast skin, pat it thoroughly dry and make shallow cuts through the skin without cutting into the meat. Begin skin-side down in a cool pan and cook slowly, allowing the fat to render before finishing the meat.
What temperature should goose breast reach when cooked?
For the standard food-safety recommendation, goose breast should reach 165°F (74°C) in its thickest part. Insert the thermometer into the meat without touching bone or the pan, and remember that the temperature rises slightly while the breast rests.
What does goose breast taste like compared with duck breast?
Goose breast has a rich, savory flavor and is generally meatier than chicken. It is often compared with duck breast, but goose can taste fuller and its skin releases plenty of fat as it cooks.
How do you render fat from goose breast?
To render fat from goose breast, score the skin lightly and cook it skin-side down over low to medium heat. Pour off the melted fat as it accumulates so the skin can brown rather than fry in a deep pool.
Should you remove the skin from goose breast before cooking?
No, you usually do not need to remove goose breast skin before cooking. The skin helps protect the meat and provides fat for cooking; score it lightly and render the fat, then remove the skin after cooking if you prefer.
How long does raw goose breast keep in the refrigerator?
Raw goose breast keeps in the refrigerator for 1–2 days when stored covered at 40°F (4°C) or colder. Keep it on a low shelf in a leakproof container so its juices cannot drip onto other foods.
Can you freeze goose breast?
Yes, goose breast freezes well when wrapped tightly or sealed in a freezer-safe bag with excess air removed. Thaw it in the refrigerator, not on the counter, and cook it soon after thawing.
Why is goose breast tough, and how can you keep it tender?
Goose breast often turns tough when it is overcooked. Cook it gently, use a thermometer to avoid overshooting your chosen doneness, and let the meat rest before slicing across the grain.
Goose breast Vitamins & Minerals
Vitamins
B12
4.05µg · 169% DV
B3
8.55mg · 53% DV
B6
0.65mg · 38% DV
B5
1.65mg · 33% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
345mg · 49% DV
Zinc
3.3mg · 30% DV
Copper
0.27mg · 30% DV
Potassium ⭐
390mg · 11% DV
Sodium
104mg · 5% DV
Goose breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goose breast
To burn the 458 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Goose breast?
Goose breast is the breast meat of a goose, enjoyed in a range of European and other food traditions. It has a deeper, more distinctive flavour than chicken, and a naturally rich texture. When cooked with the skin on, the skin can turn crisp while the meat stays tender; cooking it without the skin gives a leaner result.
It is often pan-seared or roasted, then served sliced with potatoes, vegetables, or a fruit-based sauce. Goose breast is high in protein but also notably fatty: a 100 g portion provides 23.3 g of protein. For a lighter meal, pour off rendered fat as it cooks and pair the meat with greens or other vegetables.
How Nutritious Is Goose breast?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Goose breast Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Goose breast Contain Allergens?
No known major allergens
Which Diets Is Goose breast Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Goose breast Fat Profile
SATURATED
10.8g
MONOUNSATURATED
15.15g
POLYUNSATURATED
4.65g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
Compare Goose breast
Foods Similar to Goose breast
Have another question about Goose breast?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.