Goose Meat
Goose Meat: Calories, Nutrition Facts, and Benefits
Goose meat is a flavorful, traditional poultry enjoyed across Europe and Asia, often served roasted with a richly browned skin. It offers a tender texture and a distinct, savory taste. While the skin is fatty and energy-dense, the underlying meat is leaner and protein-rich. Goose is commonly featured as a festive centerpiece but also works well in everyday dishes when prepared thoughtfully.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (roasted, meat + skin) | 337 kcal | 0 g | 19 g | 28 g | 0 g | 90 mg |
| 2 | 1 serving (200 g) | 674 kcal | 0 g | 38 g | 56 g | 0 g | 180 mg |
Health Benefits of Goose Meat
- High-quality protein that supports muscle maintenance and repair.
- Rich in iron, zinc, selenium, and B vitamins (B6, B12, niacin) for energy metabolism and immune function.
- Provides satiating fats; removing the skin yields a leaner option.
- Contains monounsaturated fats that can be part of a balanced diet when consumed in moderation.
- Can help maintain fullness when paired with fiber-rich sides.
Consumption Tips for Goose Meat
- For a lighter option, remove the skin before eating or after roasting to reduce fat and calories.
- Roast on a rack and score/prick the skin to render excess fat; save rendered fat for occasional cooking.
- Season with herbs and spices (garlic, thyme, rosemary, juniper, five-spice, orange zest) to enhance flavor without extra sodium.
- Pair with high-fiber sides like braised red cabbage, leafy greens, or roasted vegetables to balance the meal.
- Aim for 100–150 g cooked meat per person; if managing cholesterol, enjoy less frequently and prioritize skinless portions.
- Food safety: Cook to an internal temperature of 74°C (165°F) and refrigerate leftovers within 2 hours.