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Hearty soup made with goose meat and vegetables
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Goose soup (240 g) has 156 calories. That works out to 65 calories per 100 g. It contains 6.5 g of carbs, 11.5 g of protein, 8.4 g of fat and 1.2 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
156
KCAL / 240G
Carbs
6.5g
· 2% DV
Protein
11.5g
· 23% DV
Fat
8.4g
· 11% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 31% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 648 mg | 28% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 11.5 g | 23% |
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 cup (medium) | 240 g | 156 kcal |
| 100 g | 100 g | 65 kcal |
| 1 bottle (extra small) | 100 g | 65 kcal |
| 1 cup (small) | 120 g | 78 kcal |
| 1 serving (small) | 150 g | 98 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Goose soup is made with goose meat or bones, broth, and vegetables such as onion, carrot, and celery. Some recipes add grains or noodles, while others keep the broth simple and focus on the goose.
To make goose soup, simmer goose meat or a carcass with vegetables until the meat is tender and the broth is flavourful. Remove the bones, shred the meat, and return it to the soup before serving.
Goose soup has a savoury, rich flavour from the meat and its broth, often with a noticeable richness from rendered goose fat. Vegetables and herbs balance that richness, while the exact taste varies by recipe.
Yes, a goose carcass is well suited to soup because simmering draws flavour from the bones and remaining meat. Strain the broth and carefully remove any small bones before adding the picked meat back in.
Goose soup can look greasy because goose fat melts into the broth during cooking. Chill the soup so the fat firms on top, then lift it off, or skim the surface while the soup is hot.
Onion, carrot, and celery are reliable choices for goose soup because they add savoury sweetness without overpowering the meat. Parsnip, leek, or cabbage can also work, depending on the style of soup you want.
Bay leaf, thyme, parsley, and black pepper complement goose soup’s rich broth. Add herbs during simmering for a deeper flavour, then taste before adding more salt, especially if the broth is already seasoned.
Serve goose soup with crusty bread, or with a simple green salad if the soup is rich and filling. If it includes noodles or grains, a light side is usually enough to complete the meal.
Goose soup keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.
Yes, goose soup freezes well in airtight, freezer-safe containers. Leave room for expansion and freeze it without noodles if possible; noodles can turn soft after thawing, so add freshly cooked ones when reheating.
Vitamins
B12
0.67µg · 28% DV
B3
2.64mg · 17% DV
Vitamin A
108µg · 12% DV
Biotin
3.6µg · 12% DV
Minerals
Sodium
648mg · 28% DV
Phosphorus
108mg · 15% DV
Selenium
8.4µg · 15% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
288mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 156 calories in 1 cup (medium) (240 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 soup is a warming Turkish-style soup made with goose meat, vegetables and the savoury cooking broth. It is associated in particular with the goose dishes of northeastern Turkey, including Kars, though ingredients and seasoning vary from one household to another.
Serve it hot as a substantial first course or a simple meal, with bread for dipping. The goose gives the broth a rich, distinctive flavour, while the vegetables add sweetness and texture. At 4.8 g of protein per 100 g, it has a useful protein contribution, though the amount of fat can vary with the cut of meat and how the broth is prepared. For a lighter bowl, skim fat from the surface and pair the soup with a crisp salad.
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
2.4g
MONOUNSATURATED
2.88g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.