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Goose meat is dark, rich poultry from a large waterbird, and most of its fat sits in a thick layer under the skin. Is goose healthy? Skinless roasted goose is a dense protein food that is high in selenium, zinc, copper, riboflavin and phosphorus, but the skin changes the picture: USDA data show 3 ounces of roasted goose meat without skin has about 202 calories and 19% of the Daily Value for saturated fat, while the same amount with skin has about 259 calories and 29%. This guide covers goose nutrition from USDA SR Legacy data, how goose compares with duck and other poultry, what goose fat is made of, goose liver, and how to cook goose safely.
Peptide Labs does not sell goose or goose products. This article is general nutrition information, not medical advice.
Key Takeaways
- Skinless roasted goose has about 25 grams of protein per 3 ounces in USDA data and is a high source of selenium, zinc, copper, riboflavin and phosphorus.
- Eating the skin adds about 57 calories and raises saturated fat from 19% to 29% of the Daily Value per 3 ounces.
- Goose vs duck: without skin, goose has a little more protein and fat; with skin, roast duck is the fattier of the two.
- Goose fat is mostly monounsaturated fat in USDA data, with less saturated fat than lard or butter.
- Geese are poultry under US rules, and CDC lists 165 degrees F for all poultry.
Goose meat nutrition with and without skin
The table shows USDA FoodData Central SR Legacy values for 3 ounces (85 grams) of roasted domestic goose with FDC IDs. Percent Daily Values use FDA Daily Values. A value of 20% DV or more counts as high under FDA labeling rules; 5% or less is low.
| Per 3 oz (85 g), roasted | Meat only (172414) | Meat and skin (172412) |
|---|---|---|
| Calories | 202 | 259 |
| Protein | 24.6 g (49% DV) | 21.4 g (43% DV) |
| Total fat | 10.8 g (14% DV) | 18.6 g (24% DV) |
| Saturated fat | 3.9 g (19% DV) | 5.8 g (29% DV) |
| Cholesterol | 82 mg (27% DV) | 77 mg (26% DV) |
| Iron | 2.4 mg (14% DV) | 2.4 mg (13% DV) |
| Zinc | 2.7 mg (24% DV) | 2.2 mg (20% DV) |
| Selenium | 21.7 mcg (39% DV) | 18.5 mcg (34% DV) |
| Copper | 0.24 mg (26% DV) | 0.22 mg (25% DV) |
| Riboflavin | 0.33 mg (25% DV) | 0.28 mg (21% DV) |
| Vitamin B6 | 0.40 mg (24% DV) | 0.32 mg (18% DV) |
| Phosphorus | 263 mg (21% DV) | 230 mg (18% DV) |
| Sodium | 65 mg (3% DV) | 60 mg (3% DV) |
| Carbohydrate | 0 g | 0 g |
Three points stand out. First, skinless goose carries more fat than skinless chicken or turkey, so it is not a lean meat in the way a chicken breast is; see our chicken breast nutrition guide for that comparison. Second, goose is richer in minerals than white poultry: its iron and copper per serving are about two and four times the USDA values for roasted chicken meat, and its zinc is about half again as much. Third, goose is low in sodium unless it is brined, salted or smoked.
The cholesterol figure is similar to other poultry in USDA data. Our foods high in cholesterol guide explains how current Dietary Guidelines handle dietary cholesterol and saturated fat.
Goose vs duck
Goose and duck are both dark-meat waterfowl, and both are fattier than chicken or turkey. The USDA numbers show where they differ. Our duck guide covers duck cuts, duck liver and duck fat in more detail.
| Per 3 oz (85 g), roasted | Goose (FDC) | Duck (FDC) | Chicken (FDC) | Turkey (FDC) |
|---|---|---|---|---|
| Meat only: calories | 202 (172414) | 171 (172411) | 162 (171054) | 135 (171481) |
| Meat only: protein | 24.6 g | 20.0 g | 24.6 g | 24.7 g |
| Meat only: fat | 10.8 g | 9.5 g | 6.3 g | 3.3 g |
| Meat only: saturated fat | 3.9 g (19% DV) | 3.4 g (17% DV) | 1.7 g (9% DV) | 1.0 g (5% DV) |
| Meat only: iron | 14% DV | 13% DV | 6% DV | 5% DV |
| Meat only: zinc | 24% DV | 20% DV | 16% DV | 19% DV |
| Meat and skin: calories | 259 (172412) | 286 (172409) | 203 (171450) | not compared |
| Meat and skin: saturated fat | 5.8 g (29% DV) | 8.2 g (41% DV) | 3.2 g (16% DV) | not compared |
- Without skin: goose has more protein, a little more fat and more phosphorus, vitamin B6 and potassium than duck in USDA data. Duck has more thiamin, riboflavin and niacin.
- With skin: roast duck is fattier. Its saturated fat per 3 ounces is about 41% DV compared with 29% DV for goose.
- Yield: USDA portion data list about 143 grams of cooked meat (no skin) from 1 pound of ready-to-cook goose and about 100 grams from 1 pound of ready-to-cook duck. Goose gives more meat per pound of bird.
- Flavor and cooking: both have dark, rich meat and a lot of fat to render. Goose is a much larger bird and is usually roasted whole.
For other protein foods in the same comparison, see our turkey guide and the high-protein foods list.
What is in goose fat
Roasting a goose releases a lot of fat, and many cooks save it for roasting vegetables. USDA SR Legacy lists goose fat (FDC 173572) at 27.7 grams saturated, 56.7 grams monounsaturated and 11.0 grams polyunsaturated fat per 100 grams. One tablespoon (12.8 grams) has about 115 calories and 18% of the Daily Value for saturated fat.
| Per 100 g (USDA SR Legacy) | Saturated | Monounsaturated | Polyunsaturated |
|---|---|---|---|
| Goose fat (173572) | 27.7 g | 56.7 g | 11.0 g |
| Chicken fat (173564) | 29.8 g | 44.7 g | 20.9 g |
| Lard (171401) | 39.2 g | 45.1 g | 11.2 g |
| Butter, salted (173410) | 51.4 g | 21.0 g | 3.0 g |
| Olive oil (171413) | 13.8 g | 73.0 g | 10.5 g |
So goose fat has less saturated fat than lard or butter and more than olive oil, and more than half of it is monounsaturated. It is still a concentrated fat with about 900 calories per 100 grams in USDA data, and the Dietary Guidelines advise keeping saturated fat under 10% of daily calories from all sources combined. Our lard guide and olive oil guide cover those fats in detail.
Goose liver and foie gras
Goose liver is one of the most nutrient-dense foods in the USDA database. Raw goose liver (FDC 172415) lists about 1,034% of the Daily Value for vitamin A, 170% for iron, 836% for copper and 2,250% for vitamin B12 per 100 grams, plus 172% DV for cholesterol. The NIH Office of Dietary Supplements notes that liver is among the richest sources of preformed vitamin A and that high intakes of preformed vitamin A during pregnancy can cause birth defects, so anyone pregnant should ask a clinician about liver and liver pate.
Foie gras is fattened goose or duck liver. USDA lists canned smoked goose liver pate (FDC 171100) at about 131 calories, 20% DV saturated fat, 9% DV sodium and 32% DV vitamin A per ounce. Our beef liver guide covers liver nutrition more broadly.
Wild goose vs farm-raised goose
USDA SR Legacy has one wild entry: Canada goose breast meat, skinless, raw (FDC 173634). Per 100 grams raw it lists 133 calories, 4.0 grams of fat, 33% DV iron and 171% DV vitamin B12, compared with 161 calories and 7.1 grams of fat for raw domestic goose meat (172413). That is breast only, so it is not a whole-bird comparison, but it shows how lean wild breast meat can be.
Hunters should know two federal facts. The US Fish and Wildlife Service has required nontoxic shot, such as steel, for all waterfowl hunting nationwide since the 1991 to 1992 season, because spent lead shot was poisoning waterfowl that swallowed it while feeding. And CDC notes that wild birds can carry bird flu; its advice for hunters appears in the safety section below.
How to cook goose safely
Under federal rules, geese are poultry (9 CFR 381.1), and CDC food safety guidance applies:
- Temperature: CDC lists 165 degrees F as the safe internal temperature for all poultry. Check the thickest part of the breast and thigh with a food thermometer, away from bone.
- Bird flu: CDC says cooking poultry and eggs to 165 degrees F kills bacteria and viruses, including avian influenza A viruses, and that there is no evidence anyone in the US has been infected after eating properly handled and cooked poultry products.
- Raw poultry germs: CDC says people most commonly get Campylobacter infection by eating raw or undercooked poultry. Keep raw goose on its own cutting board, and per CDC there is no need to wash raw poultry first, because washing can spread germs around the sink.
- Hunted geese: CDC advises hunters not to handle wild birds that are obviously sick or found dead, to wear gloves and eye protection plus an N95 respirator or a well-fitting mask when dressing birds, and to cook meat from game birds to 165 degrees F.
- Thawing and leftovers: thaw in the refrigerator, in cold water or in the microwave, and reheat leftovers to 165 degrees F, as CDC advises.
Kitchen tip: pricking the skin and pouring off rendered fat during roasting keeps the pan from filling up and crisps the skin.
So, is goose healthy?
Goose is a nutrient-rich protein food in USDA data, with more iron, zinc and copper than chicken or turkey. It is also one of the fattier poultry choices, especially with the skin, so the skin and the rendered fat are where most of the saturated fat comes from. Poultry meat is not one of the nine major food allergens that US labels must declare, but any food can cause a reaction; see an allergist for unclear symptoms. For more on the minerals goose supplies, see foods high in zinc and our selenium guide. For a leaner game bird, see our pheasant guide.
Frequently Asked Questions
Is goose meat red meat or poultry?
Goose is poultry. US rules define poultry as domesticated birds and name geese, even though goose meat is dark.
How many calories are in goose meat?
USDA lists about 202 calories in 3 ounces of roasted goose without skin and about 259 calories with skin.
Is goose healthier than duck?
It depends on the skin. Without skin, goose has a little more protein and fat than duck; with skin, roast duck has more fat and saturated fat in USDA data.
Is goose fat healthy?
USDA data show goose fat is mostly monounsaturated, with less saturated fat than lard or butter. It is still a concentrated fat, so the Dietary Guidelines’ saturated fat limit applies to it.
What temperature should goose be cooked to?
CDC lists 165 degrees F for all poultry, including goose, checked with a food thermometer.
Can you eat goose medium rare?
Some recipes serve the breast pink, but CDC’s guidance for poultry and for game birds is 165 degrees F.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pheasant Meat: Nutrition, Breast vs Leg and Safe Cooking, Duck Meat: Nutrition With and Without Skin, Iron, Duck Liver and Safety, Turkey Meat: Nutrition by Cut, Ground Turkey vs Ground Beef and Safety.