Food guide

Goose

Roast goose meat without the skin: still richer than chicken, traditionally a festive bird.

Meat & PoultryProtein-Rich

Goose, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of goose, roasted for fair comparison. Typical serving: 100 g roasted, meat only — 238 kcal per 100 g serving.

Nutrition information for Goose
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	238 kcal	238 kcal	100 kcal
Protein	29 g	29 g	12.2 g
Carbohydrate	0 g	0 g	0 g
Fat	12.7 g	12.7 g	5.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of goose, with a typical serving and FDA Daily Value for adults.

Micronutrients for Goose
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	12 µg	12 µg	1%
Vitamin C	0 mg	0 mg	0%
Thiamin	0.092 mg	0.092 mg	8%
Riboflavin	0.39 mg	0.39 mg	30%
Niacin	4.1 mg	4.1 mg	26%
Vitamin B6	0.47 mg	0.47 mg	28%
Folate	12 µg	12 µg	3%
Vitamin B12	0.49 µg	0.49 µg	20%
Pantothenic acid	1.8 mg	1.8 mg	36%
Minerals
Calcium	14 mg	14 mg	1%
Iron	2.9 mg	2.9 mg	16%
Magnesium	25 mg	25 mg	6%
Phosphorus	309 mg	309 mg	25%
Potassium	388 mg	388 mg	8%
Sodium	76 mg	76 mg	3%
Zinc	3.2 mg	3.2 mg	29%
Selenium	25.5 µg	25.5 µg	46%
Copper	0.28 mg	0.28 mg	31%
Manganese	0.024 mg	0.024 mg	1%

Source: USDA FoodData Central — Goose, domesticated, meat only, cooked, roasted

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat goose?

A concentrated protein food for the calories it costs.
Roast goose meat without the skin: still richer than chicken, traditionally a festive bird.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Apple, Red cabbage, Potato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.