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Goose meat Calories
High in protein, rich in iron and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Goose meat (120 g) has 286 calories. That works out to 238 calories per 100 g. It contains 0 g of carbs, 35.8 g of protein, 15.6 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Goose meat Nutrition Facts
Selected: 1 piece (medium) · 120 g
286
KCAL / 120G
Carbs
0g
· 0% DV
Protein
35.8g
· 72% DV
Fat
15.6g
· 20% 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 0% · Protein 50% · Fat 50%
Goose meat nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0.12 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.8 g | 72% |
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 Medium Goose meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 286 kcal |
| 1 piece (small) | 60 g | 143 kcal |
| 3 ounce (medium) | 85 g | 202 kcal |
| 100 g | 100 g | 238 kcal |
| 1 cup (shredded) | 100 g | 238 kcal |
| 1 cup (diced) | 140 g | 333 kcal |
| 1 serving (medium) | 150 g | 357 kcal |
| 1 piece (large) | 180 g | 428 kcal |
| 1 serving (large) | 250 g | 595 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Goose meat
How do you cook goose meat so it stays tender?
Cook goose meat gently rather than rushing it over high heat. Brown the skin first to render some of its fat, then roast or braise the meat until fully cooked; tougher leg portions benefit from slower, covered cooking.
What does goose meat taste like?
Goose meat has a rich, savory flavor and a darker, firmer texture than chicken. Its flavor pairs well with tart fruit, herbs, and roasted root vegetables, while the rendered fat can be saved for cooking potatoes.
Is goose meat darker and fattier than chicken?
Yes, goose meat is generally darker and richer than chicken because geese use their muscles differently and carry more fat beneath the skin. Removing the skin after cooking reduces the amount of fat in the portion.
What is the difference between goose meat and duck meat?
Goose meat is usually larger-grained and has a stronger, more substantial flavor than duck meat. Both have dark meat and fatty skin, but goose often needs more time for its thicker layer of fat to render.
How do you get crispy skin on goose meat?
For crispy goose skin, dry the skin well, prick it lightly without piercing the flesh, and start cooking skin-side down or in a moderate oven. Pour off rendered fat as needed so the skin roasts rather than steams.
What temperature should goose meat reach to be safe to eat?
Cook goose meat to an internal temperature of 74°C (165°F) at its thickest point. Check with a food thermometer without touching bone; color alone cannot confirm that the meat is safely cooked.
Should you wash raw goose meat before cooking it?
No, do not wash raw goose meat. Rinsing can splash bacteria onto the sink, counters, and nearby food; pat away moisture with paper towels instead, then wash your hands and clean any surfaces or utensils that touched it.
How long does raw or cooked goose meat last in the fridge?
Keep raw goose meat refrigerated for 1–2 days and cooked goose meat for 3–4 days. Store it covered on a low shelf to contain leaks, and refrigerate leftovers promptly after serving.
Can you freeze goose meat after thawing it?
Yes, goose meat can be refrozen if it thawed in the refrigerator and stayed cold. Do not refreeze meat left at room temperature; package it tightly to limit freezer burn and thaw frozen goose in the refrigerator.
Is goose meat healthy to eat?
Yes, goose meat provides protein, iron, and vitamin B12. The skin and fat make it richer, so removing the skin after cooking is an easy way to make a serving leaner without changing how the meat is prepared.
Goose meat Vitamins & Minerals
Vitamins
B12
1.92µg · 80% DV
B3
7.32mg · 46% DV
B5
1.32mg · 26% DV
B2
0.34mg · 26% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
252mg · 36% DV
Zinc
2.4mg · 22% DV
Copper
0.19mg · 21% DV
Potassium ⭐
384mg · 11% DV
Sodium
86mg · 4% DV
Goose meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Goose meat
To burn the 286 calories in 1 piece (medium) (120 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 meat?
Goose meat comes from domesticated geese and is enjoyed in many food traditions, often roasted or slowly cooked. Its dark meat has a deep, distinctive flavour and a richer, fattier texture than chicken.
In Europe it is commonly served as a roast with potatoes and seasonal vegetables, while cooks elsewhere may braise it or add it to rice dishes. Goose meat is protein-rich, with 29.8 g of protein per 100 g, and also provides iron and vitamin B12. For a lighter meal, remove some of the skin and serve it with vegetables or a crisp salad.
How Nutritious Is Goose meat?
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 meat 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 meat Contain Allergens?
No known major allergens
Which Diets Is Goose meat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Goose meat Fat Profile
SATURATED
4.44g
MONOUNSATURATED
6.48g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.