Goose (Domesticated, Raw) – Nutritional Information
Goose meat, when domesticated and consumed raw, is a rich source of protein and essential nutrients, making it an excellent option for those seeking a flavorful, high-protein alternative to traditional meats. It is characterized by its tender texture and deep, distinctive flavor, which is highly valued in various culinary traditions. Below, we detail the nutritional profile and health benefits of this nutrient-dense meat.
Nutritional Overview (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 161 kcal |
| Protein | 22.75 g |
| Fat | 7.13 g |
| Saturated Fat | 2.79 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 2.57 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 312.0 mg |
| Potassium | 420.0 mg |
| Sodium | 87.0 mg |
| Zinc | 2.34 mg |
| Copper | 0.306 mcg |
| Manganese | 0.024 mg |
| Selenium | 16.8 mcg |
| Vitamin C | 7.2 mg |
| Thiamine (B1) | 0.129 mg |
| Riboflavin (B2) | 0.377 mg |
| Niacin (B3) | 4.278 mg |
| Vitamin B6 | 0.64 mg |
| Folate | 31.0 mcg |
| Vitamin B12 | 0.49 mcg |
| Vitamin A | 12.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Goose meat is a type of poultry and, like all animal-derived proteins, can pose an allergy risk to individuals with sensitivities or allergies to meats, particularly poultry. While goose is less commonly associated with allergic reactions than chicken or turkey, it is essential to be aware of potential allergens, especially in individuals who are allergic to bird proteins.
Dietary Preferences
- Protein Source: Goose meat is an excellent source of high-quality, complete protein, providing all nine essential amino acids.
- Low in Carbs: This meat is naturally free of carbohydrates, making it a suitable choice for low-carb and ketogenic diets.
- Iron-Rich: Goose offers a significant amount of iron, an essential mineral for red blood cell production and overall vitality, making it beneficial for individuals at risk of iron deficiency or anemia.
- Rich in Vitamins and Minerals: It provides a broad range of vitamins, including B vitamins such as niacin (B3) and riboflavin (B2), which support metabolism and energy production. Goose meat is also an excellent source of potassium and magnesium, important for heart health and muscle function.
Health Benefits of Goose Meat
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High-Quality Protein: Goose meat is an excellent source of complete protein, essential for muscle repair, immune function, and overall bodily maintenance. With 22.75g of protein per 100g serving, it supports healthy tissue growth and repair.
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Good for Blood Health: The substantial iron content (2.57 mg per 100g) is beneficial for preventing anemia and supporting optimal oxygen transport in the body.
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Heart-Healthy: Rich in essential minerals such as magnesium, potassium, and phosphorus, goose meat can contribute to maintaining cardiovascular health by supporting proper blood pressure regulation and heart function.
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Boosts Immune Function: The presence of zinc and selenium in goose meat provides support for the immune system, helping the body fight off infections and maintain overall health.
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Supports Metabolism: With a variety of B vitamins (including niacin, riboflavin, and B6), goose meat supports the body’s ability to convert food into energy, maintain healthy skin, and support nervous system function.
Cooking and Serving Suggestions
Goose meat is versatile in the kitchen and can be prepared in various ways, including roasting, grilling, and braising. Its rich, savory flavor pairs well with robust seasonings such as rosemary, garlic, and thyme. It also complements a variety of vegetables like root vegetables, Brussels sprouts, or squash, making it ideal for hearty, comforting meals.
When cooking goose, it is important to keep in mind that the meat can be fatty, so proper preparation and cooking techniques, such as slow roasting, help ensure that the meat remains tender and succulent.
Conclusion
Goose meat, especially when consumed raw, is a highly nutritious option, offering a wealth of essential nutrients that contribute to overall health and well-being. Whether enjoyed as part of a festive meal or incorporated into regular dietary routines, goose meat provides a great source of high-quality protein, iron, and other essential vitamins and minerals. Ideal for those seeking a rich, flavorful meat that aligns with a variety of dietary preferences, goose is a standout choice for health-conscious eaters.
