Goose — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 4, 2024

Goose is a flavorful poultry with rich, dark meat. Explore the traditional methods for preparing goose, including roasting techniques that ensure crispy skin and juicy meat, and learn about the nutritional aspects of this bird.

Nutrition facts

Check the detailed nutritional values of goose, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 305 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	0 g	-
Fiber	0 g	-
Sugars	0 g	-
Glycemic Index	0	-
Protein	25 g	50%
Sodium	70 mg	3.04%
Total Fat	22	28.21%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes goose stand out:

25 g

💪 High Protein Content

Did you know?

😋

Goose has been a traditional festive dish in many cultures due to its rich, fatty meat.

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Store fresh goose in the refrigerator and use within one to two days. For longer storage, freeze it in an airtight container or freezer bag for up to six months. Cooked goose can be refrigerated for up to four days.

Health benefits

Uncover the benefits of incorporating goose into your diet for a healthier approach to living.

High in protein, essential for muscle growth, repair, and overall body function.
Rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health and provide energy.
Contains essential vitamins and minerals such as Vitamin B6, B12, iron, and zinc, which support energy metabolism, immune function, and overall health.
Supports brain health due to its content of Vitamin B12 and omega-3 fatty acids, which are important for cognitive function and nervous system health.

Health risks

Understand the health implications of consuming goose.

High fat content particularly in the skin, which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed frequently.
High calorie content which can contribute to weight gain if consumed in large quantities or as part of a calorie-dense meal.
Risk of contamination with harmful bacteria such as Salmonella or Campylobacter if the goose is not properly cooked to a safe internal temperature.
Potential for high sodium content particularly in prepared or processed goose products, which can contribute to hypertension and increased cardiovascular risks.

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How to choose goose

When selecting goose, the skin should be firm and the fat layer thick, providing moisture during cooking. The meat should have a rich, full flavor. Ensure the flesh is resilient when pressed, indicating freshness.

Avoid geese with loose or excessively fatty skin, which can lead to an overly greasy finished dish. Good goose meat should be dense and flavorful, ideal for roasting or braising.

How to store goose

Fresh goose should be stored in the refrigerator and used within two days. Keep it in its original packaging or transfer to an airtight container. For longer storage, freezing is recommended.

Leaving goose exposed to air can cause it to dry out and spoil. Avoid refreezing once thawed, as this can affect texture and flavor. Ensure it remains cold and properly sealed to maintain quality and safety.

✅ Extra Tip

Before freezing, consider portioning the goose into smaller cuts to make thawing and cooking easier and more efficient.

How long does it last?

Goose can last for 1-2 days in the refrigerator. For longer storage, goose can be frozen for up to 6-9 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover goose can be used in a variety of rich and flavorful dishes. Shred the meat and add it to salads, wraps, or sandwiches for a savory bite, or mix it into a stir-fry with vegetables and rice. Goose is also great in soups or stews, where its tender meat adds depth and richness.

Use goose in a pasta dish with a creamy or tomato-based sauce, or incorporate it into a goose confit with potatoes and herbs. If you have a lot of leftover goose, consider making a batch of goose tacos with slaw and a tangy sauce, or using the meat in a goose risotto with Parmesan and peas. Goose can also be added to a pizza or flatbread with ingredients like goat cheese, figs, and arugula. For a quick snack, reheat the goose and serve it with a dipping sauce, or use it as a filling for spring rolls.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How goose supports specific health conditions

Goose meat is a rich source of protein, supporting muscle health and tissue repair. It also contains healthy fats, particularly omega-3 fatty acids, which promote heart health by lowering cholesterol and reducing inflammation. Goose is also high in iron, supporting blood health by preventing anemia.

However, due to its fat content, it should be consumed in moderation to maintain weight management and heart health.