scored 81/100
Goose is a nutrient-dense poultry rich in high-quality protein, selenium, and B vitamins, with a favorable micronutrient profile for supporting metabolic health and longevity.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Less a 0.5 anti-nutrient penalty.
Goose has been a protein staple in European, Asian, and Middle Eastern cuisines for centuries, traditionally valued for its rich flavor and nutritional density. Per 100g, goose provides 22.75g of protein with only 7.13g of fat, making it an efficient source of amino acids relative to caloric intake. Unlike chicken, goose contains notably higher selenium (16.8 mcg per 100g)—a critical cofactor for glutathione peroxidase, the body's primary antioxidant defense system. The potassium content (420mg) supports cardiovascular regulation, while phosphorus aids mineral metabolism and bone health. Goose meat is also rich in B vitamins, particularly niacin and B6, which are essential for energy metabolism and neurological function. The cholesterol content (84mg per 100g) is moderate compared to other meats. For longevity-focused nutrition, goose offers a complete amino acid profile supporting muscle preservation with age, selenium-mediated cellular protection against oxidative stress, and minerals critical for bone density maintenance. The lower fat content compared to domestic poultry makes it suitable for those managing cardiovascular health while maintaining protein intake.
High selenium content (16.8 mcg/100g) serves as a cofactor for glutathione peroxidase, the body's primary intracellular antioxidant enzyme, protecting cells from oxidative damage and reducing inflammation markers
Complete protein profile (22.75g/100g) provides all nine essential amino acids, particularly leucine, which activates mTOR signaling for muscle protein synthesis and prevents age-related sarcopenia
Potassium (420mg) promotes vasodilation and sodium-potassium balance; phosphorus (312mg) and magnesium (24mg) regulate calcium homeostasis critical for bone density and arterial elasticity
Rich in niacin (B3) and pyridoxine (B6), which are essential cofactors in NAD+ metabolism and neurotransmitter synthesis, supporting mitochondrial efficiency and brain health
Goose meat contains highly bioavailable heme iron, which supports hemoglobin synthesis and mitochondrial cytochrome c oxidase, enhancing aerobic capacity and cognitive perfusion
Goose's high protein and micronutrient density, particularly B vitamins and selenium, optimally supports afternoon energy metabolism and cognitive function. Midday consumption allows full digestive processing before evening while supporting the body's natural circadian energy peak.
Breaks a fast
High protein content requires complete digestive capacity; optimal with adequate hydration and concurrent vegetable intake to support mineral absorption and intestinal transit.
Per 100 g of the default form. Bars show how much higher or lower goose is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Goose is classified as a meat. Goose is a nutrient-dense poultry rich in high-quality protein, selenium, and B vitamins, with a favorable micronutrient profile for supporting metabolic health and longevity.
Goose scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Pantothenic Acid, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 19.3 g of protein (~39% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, goose is highest in Pantothenic Acid (~34% DV), Vitamin B6 (~32% DV), Copper (~29% DV), Selenium (~26% DV), Riboflavin (~25% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the midday. Goose's high protein and micronutrient density, particularly B vitamins and selenium, optimally supports afternoon energy metabolism and cognitive function. Midday consumption allows full digestive processing before evening while supporting the body's natural circadian energy peak.
A typical serving is around 85 g (~137 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating goose alongside several other meat sources.
Goose pairs nicely with: Pair with cruciferous vegetables (broccoli, kale) because sulforaphane and selenium work synergistically to enhance Phase II detoxification enzyme expression and antioxidant capacity; Combine with vitamin C-rich foods (citrus, bell peppers) because ascorbic acid enhances non-heme iron absorption and iron bioavailability from the complete protein matrix; Pair with mushrooms (especially shiitake) because ergothioneine in mushrooms complements goose selenium to reinforce cellular antioxidant defenses and immune function; Serve with sweet potato or legumes because their polyphenol and fiber content slows protein digestion, prolonging amino acid availability and reducing postprandial glucose spikes.
Encyclopedia entries that supply the same signature nutrients goose contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients goose contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.