Goose

Variants (2)

Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)

Score · 81/100

Overview

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.

Health Benefits (5)

• Supports antioxidant defense and cellular protection

  strong
  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
• Preserves lean muscle mass with aging

  strong
  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
• Supports cardiovascular and bone mineral health

  moderate
  Potassium (420mg) promotes vasodilation and sodium-potassium balance; phosphorus (312mg) and magnesium (24mg) regulate calcium homeostasis critical for bone density and arterial elasticity
• Enhances energy metabolism and cognitive function

  moderate
  Rich in niacin (B3) and pyridoxine (B6), which are essential cofactors in NAD+ metabolism and neurotransmitter synthesis, supporting mitochondrial efficiency and brain health
• Provides heme iron for oxygen transport and energy

  strong
  Goose meat contains highly bioavailable heme iron, which supports hemoglobin synthesis and mitochondrial cytochrome c oxidase, enhancing aerobic capacity and cognitive perfusion

Food Pairings

• ·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
• ·Combine with dark leafy greens (spinach, arugula) because their K vitamins work with goose phosphorus to support bone mineralization and vascular calcification prevention

Practical Tips

• ·Choose goose with firm, unblemished skin and no off-odors; store at 32-36°F for up to 3 days raw, or freeze at 0°F for up to 4 months to preserve selenium stability and nutrient density
• ·Trim visible fat before cooking to reduce saturated fat intake while retaining the nutrient-rich muscle tissue; roasting at moderate heat (325-350°F) prevents selenium loss through oxidation
• ·Prepare goose using moist-heat methods (braising, stewing) rather than high-heat frying to minimize formation of advanced glycation end products (AGEs) that promote inflammation and aging
• ·Consume 3-4 ounces (85-113g) per serving as a complete protein portion, equivalent to approximately 20-25g protein—optimal for muscle protein synthesis signaling in adults over 50
• ·Source grass-fed or pasture-raised goose when possible, as these tend to have higher omega-3 content and lower inflammatory omega-6 ratios compared to grain-fed varieties

Optimal Timing

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.

High protein content requires complete digestive capacity; optimal with adequate hydration and concurrent vegetable intake to support mineral absorption and intestinal transit.