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Pilaf made with goose meat, rich in protein and fat, a traditional main dish.
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Goose pilaf (200 g) has 420 calories. That works out to 210 calories per 100 g. It contains 44 g of carbs, 19 g of protein, 18 g of fat and 2.4 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 200 g
420
KCAL / 200G
Carbs
44g
· 16% DV
Protein
19g
· 38% DV
Fat
18g
· 23% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 18% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 5.6 g | 28% |
| Trans fat | 0.06 g | |
| Sodium | 620 mg | 27% |
| Total carbohydrate | 44 g | 16% |
| Fiber | 2.4 g | 9% |
| Protein | 19 g | 38% |
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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 420 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 120 g | 252 kcal |
| 1 serving (small) | 150 g | 315 kcal |
| 1 piece (medium) | 180 g | 378 kcal |
| 1 cup (medium) | 180 g | 378 kcal |
| 1 piece (large) | 250 g | 525 kcal |
| 1 cup (large) | 250 g | 525 kcal |
| 1 serving (large) | 300 g | 630 kcal |
Calculated from 210 calories per 100 g.
Goose pilaf is a rice dish cooked with goose meat and often with the bird’s cooking broth. The rice absorbs the savory flavor, and the meat may be shredded through it or served on top.
Cook the goose until tender, then use some of its strained broth to cook the rice. Add shredded or cut-up meat near the end, or arrange it over the finished pilaf so the rice stays fluffy.
Goose gives pilaf a rich, savory flavor that is more pronounced than chicken. Its meat can be fatty, so removing excess fat from the cooking broth before using it helps keep the finished rice from feeling greasy.
Long-grain rice works well for goose pilaf because it tends to cook into distinct grains. Rinse it before cooking to remove loose surface starch, and use measured broth so the rice does not turn mushy.
Goose pilaf is associated with regional cuisines where goose is traditionally raised and cooked, including parts of northeastern Turkey. Recipes vary by household, especially in how the goose is cooked and the rice is seasoned.
Serve goose pilaf with something fresh or tart, such as a green salad, pickled vegetables, or yogurt. These sides balance the dish’s rich meat and rice without competing with the goose flavor.
Yes, leftover roast goose works well in goose pilaf. Remove the meat from the bones, stir it into the rice near the end of cooking, and use light stock or water if you do not have goose broth.
Goose pilaf keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Divide a large batch into shallow containers so it cools more quickly.
Yes, goose pilaf can be frozen in airtight, meal-sized portions. Thaw it in the refrigerator and reheat it until steaming hot; the rice may be slightly softer after freezing and thawing.
Goose pilaf provides protein and makes a filling main dish, but goose can add substantial richness. For a lighter version, skim excess fat from the broth and serve a moderate portion with vegetables.
Vitamins
B12
1.4µg · 58% DV
B3
4.4mg · 28% DV
B5
1.2mg · 24% DV
B1
0.26mg · 22% DV
Minerals
Phosphorus
220mg · 31% DV
Sodium
620mg · 27% DV
Selenium
13µg · 24% DV
Zinc
2.4mg · 22% DV
Potassium ⭐
340mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 420 calories in 1 serving (medium) (200 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.
Goose pilaf pairs rice with goose meat, often cooking the rice in the rich cooking broth and serving pieces of meat on top. It is a traditional, hearty main dish in parts of Türkiye, especially associated with Kars and the surrounding region.
The rice takes on a savoury, full-bodied flavour from the goose; the meat is tender, while the grains are rich rather than plain. It is usually served hot as the centrepiece of a shared meal, with a crisp salad or pickles to balance its richness. Goose pilaf provides protein, but it is also relatively rich in fat and gets most of its carbohydrates from the rice. For a lighter plate, use less skin and visible fat and add vegetables on the side.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.6g
MONOUNSATURATED
7.4g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.