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High-protein, rich goose meat stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Goose stew (250 g) has 455 calories. That works out to 182 calories per 100 g. It contains 5.3 g of carbs, 42 g of protein, 30.3 g of fat and 0.8 g of fiber. Its 10.5 mg of B3 covers 66% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
455
KCAL / 250G
Carbs
5.3g
· 2% DV
Protein
42g
· 84% DV
Fat
30.3g
· 39% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 36% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 455 kcal | |
| Total fat | 30.3 g | 39% |
| Saturated fat | 8.75 g | 44% |
| Trans fat | 0.22 g | |
| Sodium | 725 mg | 32% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 42 g | 84% |
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) | 250 g | 455 kcal |
| 1 ounce (small) | 28 g | 51 kcal |
| 1 piece (small) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (large) | 140 g | 255 kcal |
| 1 serving (small) | 180 g | 328 kcal |
| 1 cup (medium) | 240 g | 437 kcal |
| 1 serving (large) | 350 g | 637 kcal |
| 2 cup (double) | 480 g | 874 kcal |
Calculated from 182 calories per 100 g.
Goose stew is a slow-cooked dish made with goose meat and usually vegetables, aromatics, and cooking liquid. The exact ingredients vary by cuisine and recipe, but bone-in pieces can add depth to the broth.
To make goose stew, brown the goose pieces, then cook them gently with aromatics and enough liquid to keep the pot from drying out. Add vegetables according to how long they need to cook, and simmer until the meat is tender.
To make goose stew less greasy, trim excess visible fat before cooking and skim rendered fat from the surface afterward. Chilling the stew also makes the fat easier to lift off once it has solidified.
Onions, carrots, and potatoes are common choices for goose stew; celery, mushrooms, or root vegetables also work. Cut them into substantial pieces so they hold their shape during the meat’s longer cooking time.
Goose stew goes well with crusty bread, mashed potatoes, noodles, or a simple grain such as barley. A sharp, lightly dressed salad or pickled vegetables can balance the richness of the goose.
Yes, goose stew can be made in a slow cooker. Browning the meat and aromatics first adds flavor, while keeping the liquid modest helps prevent a thin stew; follow your cooker’s guidance for cooking poultry and meat.
Yes, leftover roast goose works well in goose stew. Remove the meat from the bones and add it later in the cooking, just long enough to heat through, so the already-cooked meat does not become dry.
Goose meat can stay tough if it is cooked too quickly or has not simmered long enough for its connective tissue to soften. Keep the stew at a gentle simmer and continue cooking until the meat yields easily to a fork.
Goose stew keeps in the refrigerator for about three to four days when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.
Yes, goose stew freezes well. Cool it promptly, divide it into airtight portions, and leave a little room for expansion; thaw it in the refrigerator and reheat until hot throughout.
Vitamins
B3
10.5mg · 66% DV
B12
1.05µg · 44% DV
B6
0.6mg · 35% DV
B5
1.55mg · 31% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
388mg · 55% DV
Zinc
4.5mg · 41% DV
Copper
0.3mg · 33% DV
Sodium
725mg · 32% DV
Potassium ⭐
613mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 455 calories in 1 serving (medium) (250 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 stew is a slow-cooked dish of goose meat, commonly simmered with onion and vegetables; ingredients vary from one household and region to another. Goose has a long place in the food traditions of northeastern Turkey, including Kars, where it is especially associated with cold-weather meals. In a stew, the meat’s savoury juices enrich the cooking liquid.
The flavour is deep and distinctly rich, while slow cooking makes the meat tender. Serve it as a hearty main with rice, bulgur or bread, or add a fresh vegetable side to balance the meal. Goose stew is high in protein and also relatively rich in fat; skimming excess fat from the surface after cooking is a simple way to make it lighter.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.75g
MONOUNSATURATED
12.75g
POLYUNSATURATED
3.25g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.