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Food · Poultry Products

Goose nutrition facts

A typical portion of goose (1 cup, chopped or diced; 140 g, domesticated, meat and skin, cooked, roasted) has 430 calories and 35g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 161 calories (domesticated, meat only, raw) to 371 (domesticated, meat and skin, raw).

Nutrition Facts

Serving size1 cup, chopped or diced (140g)
Amount per serving
Calories430
% Daily Value*
Total Fat 31g39%
Saturated Fat 10g48%
Trans Fat not declared
Cholesterol 125mg42%
Sodium 100mg4%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 35g70%
Vitamin D 0.1mcg1%
Calcium 20mg1%
Iron 4mg22%
Potassium 460mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Goose, domesticated, meat and skin, cooked, roasted, scaled to the portion. Check the USDA record.

Protein per 100 g
25.2g
more than 86% of 8,218 USDA reference foods
Calories per 100 g
305
more than 73% of reference foods
Sodium per 100 g
70mg
more than 48% of reference foods

1 cup, chopped or diced weighs 140 g in USDA's record for Goose, domesticated, meat and skin, cooked, roasted (FDC 172412).

Where the calories come from: 0% carbohydrate, 66% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium31 µg in 1 cup, chopped or diced (140 g), 55% of the Daily Value
  • Copper0.4 mg in 1 cup, chopped or diced (140 g), 41% of the Daily Value
  • Niacin5.8 mg in 1 cup, chopped or diced (140 g), 36% of the Daily Value
  • Riboflavin0.5 mg in 1 cup, chopped or diced (140 g), 35% of the Daily Value
  • Zinc3.7 mg in 1 cup, chopped or diced (140 g), 33% of the Daily Value
  • Vitamin B60.5 mg in 1 cup, chopped or diced (140 g), 30% of the Daily Value
  • Phosphorus378 mg in 1 cup, chopped or diced (140 g), 30% of the Daily Value
  • Vitamin B120.6 µg in 1 cup, chopped or diced (140 g), 24% of the Daily Value
  • Choline93 mg in 1 cup, chopped or diced (140 g), 17% of the Daily Value
  • Vitamin E2.4 mg in 1 cup, chopped or diced (140 g), 16% of the Daily Value

Source: USDA FoodData Central (FDC 172412), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of goose USDA describes

Domesticated, meat and skin, raw has the most calories per 100 g (371); the fewest: Domesticated, meat only, raw (161)

Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371Calories per 100 g by USDA description of gooseDomesticated, meat and skin…305Domesticated, meat only, cooked…238Wild304Domesticated, meat only, raw161Domesticated, meat and skin, raw371
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 5 USDA descriptions of goose, per 100 g
USDA descriptionCaloriesProteinFatSodium
Goose, domesticated, meat and skin, cooked, roasted30525.2 g21.9 g70 mg
Goose, domesticated, meat only, cooked, roasted23829 g12.7 g76 mg
Goose, wild, roasted30425.1 g21.8 g232 mg
Goose, domesticated, meat only, raw16122.8 g7.1 g87 mg
Goose, domesticated, meat and skin, raw37115.9 g33.6 g73 mg

Every nutrient in this record (89)

The portion is 1 cup, chopped or diced (140 g); % DV is for that portion.

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein35.2 g25.2 g70%
Total lipid (fat)30.7 g21.9 g39%
Carbohydrate, by difference0 g0 g0%
Ash1.36 g0.97 g
Energy427 kcal305 kcal
Alcohol, ethyl0 g0 g
Water72.7 g52.0 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol127 mg91.0 mg42%
Fatty acids, total saturated9.62 g6.87 g48%
Fatty acids, total monounsaturated14.3 g10.3 g
Fatty acids, total polyunsaturated3.53 g2.52 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca18.2 mg13.0 mg1%
Iron, Fe3.96 mg2.83 mg22%
Magnesium, Mg30.8 mg22.0 mg7%
Phosphorus, P378 mg270 mg30%
Potassium, K461 mg329 mg10%
Sodium, Na98.0 mg70.0 mg4%
Zinc, Zn3.67 mg2.62 mg33%
Copper, Cu0.37 mg0.26 mg41%
Manganese, Mn0.032 mg0.023 mg1%
Selenium, Se30.5 µg21.8 µg55%
Vitamins (27)
NutrientPer portionPer 100 g% DV
Retinol29.4 µg21.0 µg
Vitamin A, RAE29.4 µg21.0 µg3%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)2.44 mg1.74 mg16%
Vitamin D3 (cholecalciferol)0.14 µg0.10 µg
Vitamin D (D2 + D3)0.14 µg0.10 µg1%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.11 mg0.077 mg9%
Riboflavin0.45 mg0.32 mg35%
Niacin5.84 mg4.17 mg36%
Pantothenic acid2.14 mg1.53 mg
Vitamin B-60.52 mg0.37 mg30%
Folate, total2.80 µg2.00 µg
Vitamin B-120.57 µg0.41 µg24%
Choline, total93.1 mg66.5 mg17%
Vitamin K (Dihydrophylloquinone)0 µg0 µg
Vitamin K (phylloquinone)7.14 µg5.10 µg6%
Folic acid0 µg0 µg
Folate, food2.80 µg2.00 µg
Folate, DFE2.80 µg2.00 µg1%
Betaine12.9 mg9.20 mg
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.46 g0.33 g
Threonine1.57 g1.12 g
Isoleucine1.66 g1.18 g
Leucine2.95 g2.11 g
Lysine2.78 g1.99 g
Methionine0.85 g0.61 g
Cystine0.55 g0.39 g
Phenylalanine1.48 g1.05 g
Tyrosine1.13 g0.81 g
Valine1.72 g1.23 g
Arginine2.19 g1.57 g
Histidine0.98 g0.70 g
Alanine2.17 g1.55 g
Aspartic acid3.17 g2.26 g
Glutamic acid5.23 g3.74 g
Glycine2.23 g1.59 g
Proline1.70 g1.22 g
Serine1.40 g1.00 g
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00.056 g0.040 g
SFA 14:00.15 g0.11 g
SFA 16:06.34 g4.53 g
SFA 18:02.53 g1.81 g
MUFA 18:113.3 g9.52 g
PUFA 18:23.14 g2.24 g
PUFA 18:30.25 g0.18 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.95 g0.68 g
PUFA 18:40 g0 g
MUFA 20:10.028 g0.020 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 172412: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in goose?

430 in 1 cup, chopped or diced (140 g) of domesticated, meat and skin, cooked, roasted; 161 to 371 per 100 g across USDA's descriptions.

How much protein is in goose?

35g in 1 cup, chopped or diced; 25.2 g per 100 g.

How much sodium is in goose?

100mg in 1 cup, chopped or diced; 70 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov