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Calories in Goose
Nutrition Data & Information

Written by Sky Taylor, Diet Bites

More Popular During the Holiday Season

This bird is more popular amid the holiday season than during other times of the year.

Personally speaking, Charles Dickens 'A Christmas Carol' featured the struggling Bob Cratchit family feasting on a Christmas goose after Scrooge had a change of heart - and I can't think about goose without thinking about this scene from this famous, enduring story. But it was a bit unfortunate for the goose.

In addition, this bird has also been associated with good fortune over history. Remember Jack and his famous showdown with that mean old giant over the goose that laid the golden egg?

Goes to show the adventures that can be found by trading Bullah the cow for a bag of beans, doesn't it? Obviously, the moral of this story is, "Mom doesn't always know best" - although there is a rather famous goose that would otherwise disagree whose first name is "Mother".

Let's Talk About the Nutritional Notes

First we see by our nutrition fact chart below that the bird contains zero carbohydrates and dietary fiber grams. That's great news for carbohydrate-restricted dieters but for those who are seeking to energize, it's not so hot.

Speaking of energy - this bird does contain a substantial amount of iron benefits. If you have been feeling a bit under the weather and more tired than usual - and if you are female, you may want to do a quick check on your iron intake. When deficient, these are common symptoms.

Back to our nutritional showdown; the goose is rather significant in saturated fat content when more than three ounces are consumed. It contains much more saturated fatty acids than it does monounsaturated and polyunsaturated, two of the kinder types.

There is also a B-Vitamin perk per serving along with significant potassium values. All in all, it's a good choice for the meal plate, dieting or not where animal proteins are concerned - and a choice made by many a Scrooge....

Calories, Nutrition in Goose

Energy, Vitamins, Minerals

Unit Measures

1 cup chopped, meat & skin

1/2 goose, meat only

Ash

g

1.36

6.74

Calcium, Ca

mg

18

83

Calories

kcal

427

1,407

Carbohydrate

g

0.00

0.00

Cholesterol

mg

127

567

Copper, Cu

mg

0.370

1.631

Monounsaturated Fat

g

14.350

25.649

Polyunsaturated Fat

g

3.528

9.101

Saturated Fat

g

9.618

26.950

Fiber, total dietary

g

0.0

0.0

Folate, DFE

mcg_DFE

3

71

Folate, food

mcg

3

71

Folate, total

mcg

3

71

Folic acid

mcg

0

0

Iron, Fe

mg

3.96

16.96

Magnesium, Mg

mg

31

148

Manganese, Mn

mg

0.032

0.142

Niacin

mg

5.835

24.119

Pantothenic acid

mg

2.142

10.839

Phosphorus, P

mg

378

1826

Potassium, K

mg

461

2293

Protein

g

35.22

171.21

Retinol

mcg

29

71

Riboflavin

mg

0.452

2.305

Selenium, Se

mcg

30.5

150.7

Sodium, Na

mg

98

449

Thiamin

mg

0.108

0.544

Total Fat

g

30.69

74.88

Vitamin A, IU

IU

98

236

Vitamin A, RAE

mcg_RAE

29

71

Vitamin B-12

mcg

0.57

2.90

Vitamin B-6

mg

0.518

2.778

Vitamin E

mg

2.44

0.0

Vitamin K

mcg

7.1

0.0

Zinc, Zn

mg

3.67

18.73

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