Group · Meat
Roast goose
Roast goose is the festive meat par excellence, traditionally served on tables at the end of the year. Coming from a bird with dense, flavoursome meat, it stands out for its strong taste and its golden, crispy skin after cooking. Nutritionally, roast goose provides 298 kcal per 100 g, with a good protein content (25.2 g) and a notable amount of fat (nearly 21.9 g). It contains no carbohydrate or fibre. Rich in iron, zinc and B vitamins, it has a place in a balanced diet as long as it is eaten in moderation. Its generous meat makes it a convivial dish, enjoyed on special occasions.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 298 kcal |
| Kilojoules | 1240 kJ |
| Protein | 25,2 g |
| Fat | 21,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Phosphorus270 mg39 %
- Vitamin B60,37 mg26 %
- Zinc2,62 mg26 %
- Vitamin B34,17 mg26 %
- Copper0,26 mg26 %
- Vitamin B51,53 mg26 %
- Vitamin B20,32 mg23 %
- Iron2,83 mg20 %
See the other 11 nutrients
- Potassium329 mg16 %
- Vitamin B120,41 µg16 %
- Vitamin E1,74 mg15 %
- Vitamin B10,08 mg7 %
- Vitamin K15,1 µg7 %
- Magnesium22 mg6 %
- Vitamin A21 µg3 %
- Vitamin D0,1 µg2 %
- Calcium13 mg2 %
- Manganese0,02 mg1 %
- Vitamin B92 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Roast goose calls for a few precautions to bring out its full flavour without weighing down the plate. Allow a sensible portion of 100 to 130 g of lean meat, removing some of the skin and rendered fat if you are watching your weight. Its calorie density comes mainly from its fat: choose the fillet over the richer crispy skin, and deglaze the cooking juices to limit the added fat.
Cooking and preparation: goose is cooked slowly in the oven to tenderise the meat and render out the excess fat. Prick the skin, baste regularly and let it rest before carving. Gentle cooking better preserves tenderness and nutrients; you can take inspiration from the principles of gentle cooking to preserve flavour and nutrients. Serve it with roasted vegetables, braised red cabbage, apples or chestnuts, which balance the richness of the meat.
Nutritional strengths: with 25.2 g of complete protein per 100 g, roast goose contributes to your intake of essential amino acids. It provides well-absorbed haem iron, zinc, phosphorus and B vitamins (B6, B12), which support energy metabolism. Its glycaemic index is zero, since it contains no carbohydrate. However, its fat includes a share of saturated fatty acids: include it in a varied rotation rather than eating it daily.
For active people: the protein in goose supports recovery and the maintenance of muscle mass after exercise. Its high fat content, however, makes it better suited to a meal well away from training than to a pre-workout snack. If you are looking for a leaner poultry for everyday meals, turn to chicken breast or roast turkey, which are lower in calories. To optimise your protein intake, top up with these protein snack ideas.
- Storage: keep cooked goose in the fridge for 2 to 3 days in an airtight container, or freeze it in portions.
- Reheating: in a low oven, to stop it drying out.
- Moderation: a festive meat to enjoy occasionally rather than regularly.
To compare its nutrition facts with other foods, check the calorie table or explore the whole meat family to vary your protein sources.