Group · Dairy
Goose egg
The goose egg weighs 150 to 200 g, three to four times an egg from a hen. Its shell is very thick, its white firmer and its yolk proportionally larger, which accounts for most of its make-up.
In terms of nutrition facts, raw: 180 kcal per 100 g, with 13.9 g of protein and 13.3 g of fat. It provides 5.1 µg of vitamin B12 (twice the reference intake), 208 mg of phosphorus, 76 µg of vitamin B9 and 1.7 µg of vitamin D per 100 g. Its cholesterol is very high: 852 mg per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 180 kcal |
| Kilojoules | 750 kJ |
| Protein | 13,9 g |
| Carbohydrate | 1,4 g |
| Fat | 13,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B125,1 µg204 %
- Vitamin B976 µg38 %
- Vitamin D1,7 µg34 %
- Phosphorus208 mg30 %
- Vitamin B51,76 mg29 %
- Omega-3 ALA0,55 g28 %
- Vitamin B20,38 mg27 %
- Iron3,64 mg26 %
See the other 13 nutrients
- Vitamin A186 µg23 %
- Vitamin B60,24 mg17 %
- Vitamin B10,15 mg14 %
- Zinc1,33 mg13 %
- Vitamin E1,29 mg11 %
- Potassium210 mg11 %
- Calcium60 mg8 %
- Omega-6 LA0,68 g7 %
- Copper0,06 mg6 %
- Magnesium16 mg4 %
- Manganese0,04 mg2 %
- Vitamin B30,19 mg1 %
- Vitamin K10,4 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
One goose egg replaces three hen’s eggs. That is about 180 g of contents and 324 kcal. This is cooking information as much as nutrition: recipes need adapting, and a single egg is enough for an omelette for two.
Fattier than a hen’s egg. 13.3 g of fat against 8.62 g for a hen’s hard-boiled egg: the yolk takes up a larger share of the volume.
5.1 µg of vitamin B12 is remarkable. Twice the reference intake per 100 g, against 1.11 µg for a hen’s egg. B12 is found almost exclusively in animal products.
852 mg of cholesterol. Double that of a hen’s egg. Dietary cholesterol has little effect on blood cholesterol in most people, but the figure is worth knowing, and the goose egg remains an occasional product.
Longer cooking, right through. Allow about fifteen minutes for a hard-boiled egg. Like all eggs, it must be well cooked: waterfowl eggs carry a higher risk of salmonella than hen’s eggs.