💎 Key Nutrients
What Is Goose, domesticated, meat and skin, cooked, roasted? Origin and Varieties
Goose meat comes from domesticated geese (typically breeds such as Embden, Toulouse, and Chinese geese) that are raised specifically for human consumption rather than wild flocks. Members of the Anatidae family, geese have been a source of food for millennia, with evidence of goose husbandry tracing back to ancient Egyptian and Roman civilizations. Traditionally, geese were prized not only for their meat but also for their feathers and fat, which has culinary and cultural uses across Europe and Asia. Domesticated geese are larger and fattier than their wild counterparts, and the meat varies significantly depending on breed, diet, and age at slaughter. For example, geese raised on pasture and grain diets tend to develop a richer flavor profile and higher unsaturated fatty acid content compared to those fed solely commercial rations. Modern commercial production has increasingly focused on welfare‑oriented and pasture‑based systems that enhance meat quality while meeting consumer demand for ethical farming practices. In some regions, whole roasted goose is a traditional holiday centerpiece, especially in Central and Northern Europe, where its succulent meat and crisp skin are celebrated culinary hallmarks. The term “roasted goose” specifically refers to meat that has been cooked dry in an oven or on a spit, a process that renders the thick layer of subcutaneous fat and imparts deep flavor and tenderness to the muscle tissue. Each cut—breast, leg, thigh, and wing—offers unique textures and nutrient densities, with darker, more active muscles containing higher levels of iron and myoglobin, giving the meat a character closer to red meat than to lean poultry. This section outlines the biological identity, production history, and culinary context of goose meat, highlighting the interplay between traditional methods and modern production systems that shape what ends up on plates worldwide.
For your kitchen
Useful ingredients and supplies for your kitchen.
Food options
Goose, domesticated, meat and skin, cooked, roasted options
Compare goose, domesticated, meat and skin, cooked, roasted options and check the ingredients and package details before choosing.
Compare grocery optionsAffiliate disclosure: As an Amazon Associate I earn from qualifying purchases. This is at no additional cost to you.
Nutrition Profile: A Detailed Breakdown
In‑depth analysis of goose meat reveals a nutrient profile that is rich compared to many other poultry meats. Per 100 g cooked roasted portion, goose contains ~305 kcal, making it higher in energy density than lean poultry like chicken breast. Much of this energy comes from fat (~22 g), with monounsaturated fats (oleic acid) predominating, similar to those found in olive oil, which may be more heart‑friendly than saturated fats when consumed in moderation. Protein content is substantial at 25.16 g per 100 g, offering a complete amino acid profile including essential amino acids such as leucine, lysine, and valine, which are critical for muscle repair and immune function. Goose is also a source of vital micronutrients: iron (2.83 mg) supports oxygen transport and energy metabolism; selenium (21.8 µg) acts as a potent cofactor for antioxidant enzymes; and zinc (2.62 mg) is essential for DNA synthesis and immune cell function. Vitamin B group vitamins—such as riboflavin (0.323 mg) and niacin (4.168 mg)—facilitate energy metabolism and neurological health. Compared to other poultry, goose’s iron and selenium content often exceed those of skinless chicken, though its fat and calorie content are higher. The presence of fat also enhances absorption of fat‑soluble vitamins, such as vitamin A and vitamin E, albeit at modest levels. This section will compare these values with those of common poultry (e.g., chicken and turkey) and discuss nutrient density in the context of daily nutrient needs, highlighting how goose can contribute meaningfully to protein and mineral intake without carbohydrates but with significant lipids.
Evidence-Based Health Benefits
Goose meat’s nutrient composition may support several health outcomes, when incorporated into balanced diets. High‑quality protein intake from goose supports muscle protein synthesis and satiety, making it helpful in maintaining lean mass and supporting recovery, particularly for physically active individuals. A review of trace mineral content shows goose can be an efficient source of manganese, covering a significant portion of daily needs and supporting enzymatic antioxidant defenses and carbohydrate metabolism. Some evidence suggests manganese contributes to the activity of manganese‑dependent superoxide dismutase, an important antioxidant enzyme, indicating potential benefits for oxidative stress handling. Goose meat is also high in selenium, which is essential for glutathione peroxidase activity, supporting immune function and thyroid health. Additionally, the fatty acid profile—higher in oleic acid and unsaturated fats—may favorably influence lipid metabolism when replacing foods higher in saturated fats. While specific clinical trials directly on goose consumption are limited, the nutrient patterns align with recommendations for nutrient‑dense protein sources that can fit within heart‑healthy or muscle‑supportive dietary patterns. The amino acid profile of goose meat is comparable to other high‑quality animal proteins, offering all essential amino acids required for human nutrition.
Potential Risks and Who Should Be Careful
Despite its benefits, goose meat presents considerations for certain populations. Its high fat and caloric density means portion control is critical for those managing weight or cardiovascular risk factors. The saturated fat content (~6.87 g per 100 g) can contribute to increased LDL cholesterol if consumed in excess, particularly for individuals with hypercholesterolemia or heart disease risk. Additionally, the high sodium content in some preparations or seasoned roasts may pose concerns for those with hypertension or sodium‑sensitive conditions. Allergies to poultry, while rare, can occur and manifest as skin reactions or digestive upset. As with all poultry, avoiding undercooking is essential to prevent foodborne illness. Safety agencies recommend cooking poultry to an internal temperature of 165 °F (74 °C) to ensure pathogens such as Salmonella are destroyed. Handling raw goose carefully to avoid cross‑contamination with other foods is also critical.
How to Select, Store, and Prepare Goose, domesticated, meat and skin, cooked, roasted
Selecting high‑quality goose starts with appearance and smell: look for firm texture, clean odor, and intact skin without bruises or tears. Fresh goose should be refrigerated until ready to cook. According to USDA FSIS guidance, fresh poultry should be refrigerated at 40 °F (4 °C) and cooked or frozen within 1–2 days of purchase to minimize bacterial growth, and freezing at 0 °F (−18 °C) can keep raw goose safe indefinitely though quality is best within six months. After roasting, leftovers can be safely refrigerated for 3–4 days or frozen for 2–3 months when stored in airtight containers. When preparing goose, score the fatty skin to render out excess fat and roast at consistent temperatures to achieve crispy skin while preserving juicy meat. Trimming excess fat before cooking can reduce the final saturated fat content without compromising protein delivery. Avoid stuffing large birds too tightly to ensure even cooking; thermometer guidance will ensure the thickest part reaches 165 °F.
Best Ways to Eat Goose, domesticated, meat and skin, cooked, roasted
Roasting remains the most popular and traditional method for goose preparation, as it allows fat to render and skin to brown, producing rich flavor and succulent meat. Pan‑searing breast portions followed by oven finishing creates a crisp exterior and tender interior, while low‑and‑slow braising of legs yields meat that easily pulls from the bone. Pairing with acidic fruits like oranges or tart berries can balance the richness and enhance nutrient absorption. Integrating goose into salads with leafy greens and whole grains can moderate caloric density while maximizing protein delivery.
Nutrient Absorption: What Helps and Hinders
Pairing goose with vitamin C–rich foods (such as citrus or peppers) can enhance non‑heme iron absorption from the meal. Conversely, consuming high amounts of calcium or polyphenol‑rich drinks like tea immediately with the meal may inhibit iron absorption. Including healthy fats from goose itself aids absorption of fat‑soluble vitamins.
Goose, domesticated, meat and skin, cooked, roasted for Specific Diets
Goose can fit into keto, paleo, Whole30, and low‑carb diets due to negligible carbohydrates and substantial fat and protein. Diabetics may include moderate portions with balanced vegetables to help manage glycemic load. Heart‑healthy patterns should favor leaner cuts or skin removal.
❤️ Health Benefits
Supports muscle maintenance and recovery
Provides all essential amino acids in a complete protein
Evidence: moderateProvides important micronutrients like selenium
Selenium is a cofactor for antioxidant enzymes
Evidence: moderate⚖️ Comparisons
Vs. Chicken breast (skinless)
Goose is higher in calories and fat but richer in iron and selenium.
Vs. Turkey (dark meat)
Turkey dark meat has similar protein but generally lower fat and calories.
🧊 Storage Guide
❄️
Fridge
1–2 days for raw poultry; 3–4 days for cooked left overs
🧊
Freezer
6 months raw; 2–3 months cooked
⚠️ Signs of
Spoilage:
- smell: sour / off odor
- visual: discoloration, slimy surface
- texture: sticky or tacky
- when to discard: foul smell or obvious mold
👥 Special Considerations
elderly
Why: Protein and micronutrients support muscle maintenance.
Recommendation: Offer leaner cuts; monitor fat intake.
athletes
Why: Complete protein aids muscle recovery.
Recommendation: Use as protein source post‑exercise.
children
Why: Protein and iron support growth, but high fat may be excessive.
Recommendation: Serve smaller portions and trim excess fat.
pregnancy
Why: High protein and micronutrients support pregnancy needs when cooked safely.
Recommendation: Moderate portions fully cooked.
breastfeeding
Why: Provides protein and nutrients important for lactation.
Recommendation: Include as part of balanced meals.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 cup, chopped or diced
(140.00g)
0.50 goose
(774.00g)
1.00 unit (yield from 1 lb ready-to-cook goose)
(188.00g)
1.00 cup, chopped or diced
(140.00g)
0.50 goose
(774.00g)
1.00 unit (yield from 1 lb ready-to-cook goose)
(188.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 51.9500 | g |
| Energy | 305.0000 | kcal |
| Energy | 1276.0000 | kJ |
| Protein | 25.1600 | g |
| Total lipid (fat) | 21.9200 | g |
| Ash | 0.9700 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 13.0000 | mg |
| Iron, Fe | 2.8300 | mg |
| Magnesium, Mg | 22.0000 | mg |
| Phosphorus, P | 270.0000 | mg |
| Potassium, K | 329.0000 | mg |
| Sodium, Na | 70.0000 | mg |
| Zinc, Zn | 2.6200 | mg |
| Copper, Cu | 0.2640 | mg |
| Manganese, Mn | 0.0230 | mg |
| Selenium, Se | 21.8000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.0770 | mg |
| Riboflavin | 0.3230 | mg |
| Niacin | 4.1680 | mg |
| Pantothenic acid | 1.5300 | mg |
| Vitamin B-6 | 0.3700 | mg |
| Folate, total | 2.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 2.0000 | µg |
| Folate, DFE | 2.0000 | µg |
| Choline, total | 66.5000 | mg |
| Betaine | 9.2000 | mg |
| Vitamin B-12 | 0.4100 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 21.0000 | µg |
| Retinol | 21.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 70.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 1.7400 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 3.0000 | IU |
| Vitamin D (D2 + D3) | 0.1000 | µg |
| Vitamin D3 (cholecalciferol) | 0.1000 | µg |
| Vitamin K (phylloquinone) | 5.1000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 6.8700 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0400 | g |
| SFA 14:0 | 0.1100 | g |
| SFA 16:0 | 4.5300 | g |
| SFA 18:0 | 1.8100 | g |
| Fatty acids, total monounsaturated | 10.2500 | g |
| MUFA 16:1 | 0.6800 | g |
| MUFA 18:1 | 9.5200 | g |
| MUFA 20:1 | 0.0200 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 2.5200 | g |
| PUFA 18:2 | 2.2400 | g |
| PUFA 18:3 | 0.1800 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Cholesterol | 91.0000 | mg |
| Tryptophan | 0.3320 | g |
| Threonine | 1.1230 | g |
| Isoleucine | 1.1830 | g |
| Leucine | 2.1090 | g |
| Lysine | 1.9880 | g |
| Methionine | 0.6080 | g |
| Cystine | 0.3900 | g |
| Phenylalanine | 1.0550 | g |
| Tyrosine | 0.8050 | g |
| Valine | 1.2320 | g |
| Arginine | 1.5660 | g |
| Histidine | 0.7000 | g |
| Alanine | 1.5500 | g |
| Aspartic acid | 2.2620 | g |
| Glutamic acid | 3.7390 | g |
| Glycine | 1.5940 | g |
| Proline | 1.2160 | g |
| Serine | 1.0020 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 172412)
Comments
Please login to leave a comment.
No comments yet. Be the first to share!