Goose (Domesticated Meats, Raw) – Nutritional Profile and Information
Goose meat, a flavorful and rich source of protein, is a popular option for those looking to add a hearty dish to their meals. When prepared and cooked properly, goose offers a satisfying experience with a balance of essential nutrients. Below is a detailed breakdown of the nutritional composition of raw domesticated goose meat, highlighting its energy content, macronutrients, vitamins, and minerals.
Nutritional Information of Raw Goose Meat (Per 100g)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 371 kcal |
| Protein | 15.86 g |
| Total Fat | 33.62 g |
| Saturated Fat | 9.78 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 12.0 mg |
| Iron | 2.5 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 234.0 mg |
| Potassium | 308.0 mg |
| Sodium | 73.0 mg |
| Zinc | 1.72 mg |
| Copper | 0.27 mcg |
| Manganese | 0.02 mg |
| Selenium | 14.4 mcg |
| Vitamin C | 4.2 mg |
| Thiamine (B1) | 0.085 mg |
| Riboflavin (B2) | 0.245 mg |
| Niacin (B3) | 3.608 mg |
| Vitamin B6 | 0.39 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.34 mcg |
| Vitamin A | 17.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Insights
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High Protein Content: Goose meat is an excellent source of protein, with 15.86 grams per 100 grams. Protein is essential for muscle growth, tissue repair, and immune function.
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Rich in Healthy Fats: Goose is relatively high in fat, providing 33.62 grams of total fat, of which 9.78 grams are saturated fats. While this makes goose a calorie-dense meat, it also provides valuable energy and fatty acids necessary for maintaining overall health.
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Vitamins and Minerals: Goose is a good source of several key micronutrients. It provides a modest amount of iron (2.5 mg), which is vital for the production of red blood cells, and magnesium (18 mg), which plays a crucial role in over 300 enzymatic reactions in the body. The phosphorus content (234 mg) supports bone health and cellular function. Additionally, goose meat provides a small amount of vitamin B12 (0.34 mcg), which is essential for nerve function and the formation of red blood cells.
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Low Carbohydrate and Sugar Content: Goose meat contains no carbohydrates or sugars, making it suitable for low-carb and keto diets.
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Rich in Potassium and Sodium: Goose provides 308 mg of potassium, which helps maintain proper fluid balance and supports cardiovascular health. The sodium content (73 mg) is moderate, contributing to the flavor without excessive sodium intake.
Allergen Information
Goose meat does not contain common allergens such as gluten, dairy, or nuts. However, those with sensitivities to meat proteins should be cautious, as goose is a type of poultry and may cause reactions in individuals with poultry allergies.
Dietary Preferences
Goose meat is suitable for the following dietary preferences:
- Keto-Friendly: Due to its low carbohydrate content, goose is a great option for those following a ketogenic or low-carb diet.
- Paleo and Whole30: Goose, being a natural source of protein, aligns with paleo and Whole30 dietary plans, which emphasize whole foods and lean meats.
- Gluten-Free: As a pure meat, goose is naturally gluten-free, making it safe for individuals with celiac disease or gluten sensitivity.
- Dairy-Free: Goose is also dairy-free, making it suitable for lactose-intolerant individuals or those following a dairy-free diet.
Culinary Tips and Preparation Advice
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Cooking Methods: Goose can be roasted, grilled, or braised. When roasting, it’s essential to cook it slowly to render the fat and prevent the meat from becoming too tough or dry. Goose fat is highly prized and can be rendered and used in other dishes for added flavor.
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Pairings: Goose pairs wonderfully with rich, hearty sides such as roasted root vegetables, mashed potatoes, or a savory stuffing. It also complements fruit-based sauces, like cranberry or apple chutneys, which balance the richness of the meat.
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Storage and Handling: If you purchase raw goose, ensure it is kept refrigerated at all times. It should be cooked thoroughly to an internal temperature of 165°F (74°C) to ensure food safety.
Conclusion
Goose meat, with its rich flavor and substantial nutritional benefits, offers a unique and satisfying alternative to more commonly consumed meats. It is packed with protein, healthy fats, and essential vitamins and minerals, making it a nutritious addition to your meals. Whether roasted for a special occasion or prepared in everyday dishes, goose meat is versatile and pairs well with a variety of accompaniments. Always remember to consider your dietary preferences and allergens when planning meals that include goose meat.
