Calories and Nutritions in Goose

A 100g (3.5 oz) serving of raw goose meat with skin contains 305 calories. A 100g (3.5 oz) serving of cooked, roasted goose meat with skin provides 371 calories. Raw goose meat without skin (100g) has 161 calories, and cooked, roasted goose meat without skin has 237 calories. A raw goose egg (100g) contains 185 calories.

One kilogram (1000g, 35.27 oz) of raw goose meat with skin contains 3050 calories. One kilogram (1000g, 35.27 oz) of cooked, roasted goose meat with skin provides 3710 calories.

The calorie content of one goose depends on its size and the total yield of edible meat and skin. An average domestic goose might yield 2.5 to 3.5 kg (5.5 to 7.7 lbs) of edible meat with skin. If an average yield of edible meat with skin from a goose is 3 kg, and raw goose meat with skin contains 3050 calories per kg, then one goose could provide 9150 calories from its meat and skin. The breast meat will be leaner and have fewer calories per kg than the leg and thigh meat.

Goose meat provides some health benefits like offering a rich source of protein and supplying key vitamins and minerals due to its nutrient-dense composition. A list of the benefits of goose meat are shown below.

• Rich in High-Quality Protein: Goose meat is an excellent source of complete protein, providing all the essential amino acids necessary for building and repairing tissues, supporting muscle mass, and producing enzymes.
• Good Source of B Vitamins: It is a good source of several B vitamins, including riboflavin (B2), niacin (B3), and vitamin B6. These vitamins are crucial for converting food into energy and maintaining a healthy nervous system. (Williams, P., 2007, "Nutritional composition of red meat" - this covers red meats, but the principles of B vitamin content apply to poultry like goose).
• High in Iron and Selenium: Goose meat provides a significant amount of heme iron, which is easily absorbed and essential for preventing anemia, as well as selenium, a powerful antioxidant that supports immune function and thyroid health. (Abbaspour, N., et al., 2014, "Review on iron and its importance for human health").
• Source of Phosphorus and Zinc: It contains a good amount of phosphorus, vital for bone health, and zinc, which is important for immune function and wound healing.
• Contains Healthy Unsaturated Fats: While goose meat, especially with skin, is a fatty meat, a considerable portion of its fat is monounsaturated and polyunsaturated fat, which are beneficial for heart health when consumed as part of a balanced diet. (Banskalieva, V., et al., 2005, "The fatty acid composition of lipids in goat muscles and the effect of dietary factors" - while on goat, the principles of fat composition in ruminant/grazing animals can be analogous).
• Rich Flavor: The rich flavor of goose meat can contribute to meal satiety and enjoyment.
• Energy Dense: For individuals needing to consume more calories for energy, such as athletes or those looking to gain weight, goose meat is an energy-dense food.

Goose meat has been known to cause some unwanted effects like high saturated fat and calorie content, particularly when consumed with the skin, due to its nature as a fatty poultry. A list of the downsides of goose meat are shown below.

• High in Saturated Fat and Calories: Goose meat, especially with the skin, is very high in fat and calories compared to leaner poultry like chicken or turkey. A diet high in saturated fat can contribute to increased LDL (bad) cholesterol levels, which is a risk factor for heart disease. (American Heart Association, "Saturated Fat").
• High in Cholesterol: Goose meat contains a notable amount of dietary cholesterol. While the impact of dietary cholesterol on blood cholesterol is debated for the general population, individuals with specific health conditions may need to limit their intake.
• Cost and Availability: Goose is generally more expensive and less widely available in supermarkets compared to other poultry, often being considered a specialty or holiday item.
• Risk of Foodborne Illness if Undercooked: As with all poultry, raw or undercooked goose meat can carry bacteria like Salmonella or Campylobacter. It is essential to handle it hygienically and cook it to a safe internal temperature of 165°F (74°C).
• Strong Flavor: Goose has a rich, distinctive, and somewhat gamey flavor that, while prized by some, may be too strong or unfamiliar for others.

Yes and no. Goose meat can be good for you in moderation and when prepared properly, but its high fat content makes it a food that requires careful consideration. It is a very nutrient-dense food, providing excellent amounts of high-quality protein, iron, selenium, and B vitamins. These nutrients are essential for energy, muscle health, and immune function. (USDA FoodData Central, "Goose, domesticated, meat and skin, cooked, roasted"). However, the primary issue is its high fat and saturated fat content, especially when the skin is consumed. A diet high in saturated fat is linked to an increased risk of cardiovascular disease. (Sacks, F.M., et al., 2017, "Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association"). To make it a healthier choice, it is best to eat it in small portions, remove the skin, and balance its consumption within a diet rich in fruits, vegetables, and whole grains.

Yes, goose meat can be considered a healthy part of the diet if consumed infrequently and with attention to portion size and preparation, but it is not a "healthy" choice in the same way as lean poultry like skinless chicken breast. Its healthiness comes from its impressive nutrient density. Goose meat is rich in protein, iron, selenium, and B vitamins, which are beneficial for the body. (Baeza, E., et al., 2011, "Fatty acid composition of the meat of geese" - this research highlights the fatty acid profile). However, its primary health drawback is that it is very high in fat, particularly saturated fat, when the skin is included. Diets high in saturated fat are a concern for heart health. (Astrup, A., et al., 2020, "Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review"). Removing the skin and consuming smaller portions can make it a healthier option, allowing one to benefit from its nutrient profile while minimizing the downsides of its high fat content.

The calorie content of goose meat changes dramatically based on whether the skin is included and, to a lesser extent, the specific cut or preparation method. The highest calorie version is goose meat with the skin intact, which provides 371 calories per 100g when cooked. The skin is very high in fat, which significantly contributes to this high caloric value. By simply removing the skin, the calorie count drops substantially; cooked, roasted goose meat without skin contains only 237 calories per 100g. Processed forms, like smoked goose breast or ground goose, are also calorie-dense, typically ranging from 300 to 350 calories per 100g, as these preparations retain a high proportion of fat. Organ meats also differ, with a standard cooked goose liver being moderately caloric (around 190 calories per 100g), while the specialty product foie gras, made from the fattened liver of a goose, is extremely high in calories at 462 per 100g. The lowest calorie way to consume goose is to eat the meat only, with all skin and visible fat removed.

The use of goose meat or savory goose products in desserts is nonexistent in any culinary tradition. Goose has a very strong, savory, and fatty flavor profile that is entirely unsuited for sweet dessert applications. However, one historical and specialty application exists: Goose Fat in Pastry. In some very traditional European baking, particularly in savory pastries or historically in some rustic fruit tarts or mincemeat pies, rendered goose fat might have been used in place of butter or lard to create flaky pastry crusts.

The origin of the domestic goose as a food source is ancient, with evidence of its domestication dating back to ancient Egypt at least 4,000 years ago. Geese were one of the first types of poultry to be domesticated. From Egypt, the practice of raising geese spread throughout the Mediterranean and Europe. The Romans were particularly fond of goose, both for its meat and for its liver, and they developed early techniques for fattening the birds, a precursor to the production of foie gras.

Throughout European history, the goose held a special place as a celebratory bird, especially for winter festivals. Its rich, fatty meat and the large amount of rendered fat it produced (a valuable cooking medium before the widespread availability of vegetable oils) made it ideal for a hearty, festive feast. 

A classic dish that highlights this long tradition is the "Christmas Goose," a centerpiece of holiday meals in many parts of Europe, particularly Germany, Austria, and England, for centuries (popularized in part by Charles Dickens' "A Christmas Carol"). For this preparation, a whole goose is typically stuffed with ingredients like apples, onions, chestnuts, and herbs, then slow-roasted for hours. The slow roasting allows much of the copious fat from under the skin to render out, basting the meat to keep it moist and creating a crisp golden-brown skin.