Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Goose egg omelet Calories
High-protein, fat-rich, good source of B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Goose egg omelet (160 g) has 296 calories. That works out to 185 calories per 100 g. It contains 1.8 g of carbs, 21.1 g of protein, 22.6 g of fat and 0 g of fiber. Its 38.4 µg of Biotin covers 128% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Goose egg omelet Nutrition Facts
Selected: 1 piece (medium) · 160 g
296
KCAL / 160G
Carbs
1.8g
· 1% DV
Protein
21.1g
· 42% DV
Fat
22.6g
· 29% 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 2% · Protein 29% · Fat 69%
Goose egg omelet nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 296 kcal | |
| Total fat | 22.6 g | 29% |
| Saturated fat | 6.4 g | 32% |
| Trans fat | 0.06 g | |
| Sodium | 232 mg | 10% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 21.1 g | 42% |
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 egg omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 296 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (half) | 100 g | 185 kcal |
| 1 piece (small) | 120 g | 222 kcal |
| 1 cup (chopped) | 140 g | 259 kcal |
| 1 serving (whole) | 200 g | 370 kcal |
| 1 piece (large) | 220 g | 407 kcal |
| 2 piece (double) | 320 g | 592 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Goose egg omelet
What does a goose egg omelet taste like?
A goose egg omelet tastes richer and fuller than one made with chicken eggs. Its large, fatty yolk can make the texture creamy, while herbs, cheese, or vegetables will change the final flavor.
How do you make a fluffy goose egg omelet?
For a fluffy goose egg omelet, beat the egg just until the white and yolk are combined, then cook it gently in a lightly greased pan. Avoid high heat and take it off the stove as soon as the center is set.
Is one goose egg enough for an omelet?
Often, yes: one goose egg can make a generous omelet because goose eggs are much larger than chicken eggs. Size varies, so judge the portion by the egg in front of you rather than assuming every goose egg is identical.
Why does a goose egg omelet take longer to cook than a chicken egg omelet?
A goose egg omelet can take longer because the egg is larger and the mixture may be thicker in the pan. Use moderate heat and let the middle set fully instead of turning up the heat, which can overcook the outside.
What fillings go well in a goose egg omelet?
Mushrooms, spinach, chives, onions, and a little cheese work well in a goose egg omelet. Cook watery vegetables first so they do not make the omelet soggy, and keep the filling modest so the egg's rich flavor still comes through.
Can you use a goose egg in a regular omelet recipe?
Yes, you can use a goose egg in a regular omelet recipe, but it may replace several chicken eggs rather than just one. Adjust the other ingredients to the amount of beaten egg and cook until the center is set.
Is a runny goose egg omelet safe to eat?
A fully cooked goose egg omelet is the safer choice; avoid serving it runny or raw. Eggs can carry germs that cause foodborne illness, so cook the center until it is no longer liquid.
Can you freeze a goose egg omelet?
Yes, you can freeze a cooked goose egg omelet, although its texture may become less tender after thawing. Cool it promptly, wrap it airtight, and reheat it thoroughly; for the best texture, it is usually better freshly cooked.
How long does a goose egg omelet last in the fridge?
A goose egg omelet keeps for about three to four days in the refrigerator when stored covered and chilled promptly. Reheat only the portion you plan to eat, making sure it is hot throughout.
Is a goose egg omelet good for weight loss?
A goose egg omelet can fit into a weight-loss eating pattern, but its rich, filling nature makes portion size and added cooking fat worth considering. Pairing it with vegetables rather than a large amount of cheese or oil keeps the meal lighter.
Goose egg omelet Vitamins & Minerals
Vitamins
Biotin
38.4µg · 128% DV
B12
3.04µg · 127% DV
B2
0.67mg · 52% DV
B5
2.4mg · 48% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
328mg · 47% DV
Iodine
51µg · 34% DV
Iron
4.96mg · 28% DV
Sodium
232mg · 10% DV
Potassium ⭐
232mg · 7% DV
Goose egg omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goose egg omelet
To burn the 296 calories in 1 piece (medium) (160 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 egg omelet?
A goose egg omelet is made by beating goose eggs and cooking them in a pan, either plain or with additions such as herbs or cheese. Goose eggs are larger than chicken eggs, and their rich yolks give the omelet a full, savoury flavour and tender texture.
It makes a hearty breakfast or brunch, often served with toast, salad or cooked vegetables; in places where goose eggs are less common, chicken eggs are the more familiar omelet choice. This is a protein-rich, fat-rich dish: it provides 13.2 g of protein per 100 g. Use a light hand with cooking fat and add greens for a fresher, lighter plate.
How Nutritious Is Goose egg omelet?
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 egg omelet Processed?
NOVA 2
Minimally Processed
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 egg omelet Contain Allergens?
Contains these allergens:
Which Diets Is Goose egg omelet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Goose egg omelet Fat Profile
SATURATED
6.4g
MONOUNSATURATED
8.48g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Compare Goose egg omelet
Foods Similar to Goose egg omelet
Have another question about Goose egg omelet?
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.