Know2eat

Goose

Anser anser domesticus

What goose has been studied for

2 associations assessed — 2 with at least some human evidence behind them. Strongest first.

  • 1 Moderate
  • 1 Limited
3 things to know first — allergies, interactions and intake limits

About goose

A large domesticated waterfowl with uniformly dark, close-grained meat and a heavy fat layer beneath the skin. The USDA entry named here is the meat only, with the skin and its fat excluded.

Also known as Domestic goose, Oie, Christmas goose

Muscle & Physical PerformanceWomen's Health

The evidence in depth

Best supported: Moderate

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Muscle protein synthesis

Muscle & Physical Performance
Moderate evidence

May support muscle protein synthesis as a complete protein. This rests on the general evidence for high-quality animal protein; goose itself has not been studied.

Moderate evidence. Several human studies point the same way, with real caveats.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Iron status

Women's Health
Limited evidence

Has been studied as a source of heme iron, which is absorbed more efficiently than the non-heme iron in plant foods. The evidence concerns heme iron generally rather than goose.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Goose

Ask about Goose

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories161 kcal8%
Protein22.8 g46%
Total fat7.13 g9%
Carbohydrate0 g0%
Fibre0 g0%
Water68.3 g—
Fats
Saturated fat2.79 g14%
Monounsaturated fat1.85 g—
Polyunsaturated fat0.9 g—
Cholesterol84 mg28%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.8 g—
Vitamins
Vitamin A12 µg1%
Vitamin C7.2 mg8%
Thiamin (B1)0.129 mg11%
Riboflavin (B2)0.377 mg29%
Niacin (B3)4.28 mg27%
Pantothenic acid (B5)1.97 mg39%
Vitamin B60.64 mg38%
Folate31 µg8%
Vitamin B120.49 µg20%
Minerals
Calcium13 mg1%
Iron2.57 mg14%
Magnesium24 mg6%
Phosphorus312 mg25%
Potassium420 mg9%
Sodium87 mg4%
Zinc2.34 mg21%
Copper0.306 mg34%
Manganese0.024 mg1%
Selenium16.8 µg31%
Other measured compounds
Ash1.1 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Goose, domesticated, meat only, raw (USDA FoodData Central, FDC ID 172413).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Too much

    The skin and the rendered fat

    The entry named here excludes the skin. A roast goose eaten with its skin, or potatoes cooked in the rendered fat, is a considerably more energy-dense meal than the meat figures suggest.

  • Worth knowing

    Raw poultry pathogens

    Goose is raw poultry and carries Salmonella and Campylobacter risk. A large bird cooked from partly frozen, or stuffed in the cavity, is a recurring cause of undercooking at the centre.

  • Allergy

    Poultry meat allergy

    Rare, and sometimes accompanies sensitisation to bird feathers or egg.