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A mound of fluffy, separate white rice grains mixed with tender-looking browned pieces of goose, served on a plate.

Goose pilaf Calories

Pilaf made with goose meat, rich in protein and fat, a traditional main dish.

In season: Winter

CALORIES · 100 G

210kcal

GI

68medium

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.2g

Quick answer

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.

Goose pilaf Nutrition Facts

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%

Goose pilaf nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories420 kcal
Total fat18 g23%
Saturated fat5.6 g28%
Trans fat0.06 g
Sodium620 mg27%
Total carbohydrate44 g16%
Fiber2.4 g9%
Protein19 g38%

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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How Many Calories in 1 Serving of Goose pilaf?

ServingAmountCalories
1 serving (medium)200 g420 kcal
100 g100 g210 kcal
1 piece (small)120 g252 kcal
1 serving (small)150 g315 kcal
1 piece (medium)180 g378 kcal
1 cup (medium)180 g378 kcal
1 piece (large)250 g525 kcal
1 cup (large)250 g525 kcal
1 serving (large)300 g630 kcal

Calculated from 210 calories per 100 g.

Frequently Asked Questions About Goose pilaf

What is goose pilaf?

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.

How do you make goose pilaf?

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.

What does goose meat taste like in goose pilaf?

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.

Which rice is best for goose pilaf?

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.

Where does goose pilaf come from?

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.

What should you serve with goose pilaf?

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.

Can you make goose pilaf with leftover roast goose?

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.

How long does goose pilaf keep in the fridge?

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.

Can you freeze goose pilaf?

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.

Is goose pilaf a healthy meal?

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.

Goose pilaf Vitamins & Minerals

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

Goose pilaf Glycemic Index

GLYCEMIC INDEX

68
Medium
0 Low5570100

GLYCEMIC LOAD

30
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Goose pilaf

To burn the 420 calories in 1 serving (medium) (200 g):

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

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 pilaf?

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.

How Nutritious Is Goose pilaf?

Nutrient density

Medium

55/ 100

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

39/ 100

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 pilaf 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 pilaf Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Goose pilaf Good For?

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

Goose pilaf Fat Profile

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.