Goose meat is one of the richest sources of protein among all types of poultry meat, which many people pay attention to for dietary diversity or exercise programs. The calories in 100 grams of goose meat vary depending on whether it is raw or cooked and whether the skin is present, but without the skin, it is considered a balanced option for daily energy supply. In this article, we will take a detailed look at the calories in goose meat, macronutrients, vitamins, and its use in the diet so that you can make a more informed choice.
Nutritional value table for goose meat per 100 grams (raw, skinless)
| Nutrient | Amount per 100 grams | Approximate Daily Need Percentage (Based on 2000 Calories) |
|---|---|---|
| Goose meat calories | 161 kcal | 8% |
| Protein | 22.8 grams | 46% |
| Total fat | 7.1 grams | 11% |
| Carbohydrates | 0 grams | 0% |
Table of sugar, fiber, sodium and cholesterol (per 100 grams raw, without skin)
| Nutrient | Amount per 100 grams |
|---|---|
| Sugar | 0 grams |
| Fiber | 0 grams |
| Sodium | About 76 mg |
| Cholesterol | About 84-96 mg |
Table of important vitamins and minerals (per 100 grams raw, without skin)
| Vitamin/mineral | Approximate value | Approximate daily requirement percentage |
|---|---|---|
| Vitamin B3 (niacin) | About 4-5 mg | 25-30% |
| Vitamin B6 | About 0.4-0.5 mg | 20-30% |
| Vitamin B12 | Remarkable | More than 50% |
| Iron | About 2.5-3 mg | 15-30% |
| Phosphorus | About 300 mg | 40% |
| Roy | About 2-3 mg | 20-30% |
| Selenium | Good amount | 30-40% |
Goose meat calorie table in common consumption units
| Consumption unit | Approximate weight | Approximate calories in goose meat (skinless, raw) |
|---|---|---|
| 100 grams (equivalent to a medium palm) | 100 grams | 161 kcal |
| 150 grams (one medium serving) | 150 grams | 242 kcal |
| 200 grams (one large serving) | 200 grams | 322 kcal |
| One medium piece of goose breast | About 120 grams | About 193 kcal |
Raw and cooked goose meat calorie comparison table + cooking methods
| Cooking condition/method | Calories per 100 grams | Description |
|---|---|---|
| Raw, without skin | 161 kcal | The main basis of nutritional value |
| Cooked, grilled or roasted, without skin | About 238 kcal | Increase due to water loss |
| With skin, raw | About 371 kcal | Skin fat greatly increases calories. |
| Fried with oil | About 300-400 kcal | Depending on the amount of oil added |
| Boiled or steamed, without skin | About 200-250 kcal | Minimal calorie increase |
Nutritional benefits and uses of goose meat
- The role of goose meat in weight control: Skinless and cooked with a low-fat method, it can be useful in weight loss diets due to its high protein and moderate calories, as it creates a long-lasting feeling of satiety.
- Effect on feelings of fullness and appetite control: 22.8 grams of protein per 100 grams helps reduce hunger and prevents overeating.
- Suitable for weight loss diets: It is a good option for protein or low-carb diets, provided the skin is removed and the amount consumed is controlled.
- Place in athletes' diet: Complete protein and minerals such as iron and zinc help with muscle recovery and energy production and are suitable for strength or endurance athletes.
- The effect of balanced consumption on daily energy: Providing B vitamins helps with energy metabolism and reduces fatigue.
- Compared to similar foods: It has more calories than skinless chicken but offers similar protein; in contrast, it has less saturated fat than red meat.
- People who need to maintain balance: Those who are sensitive to fat or are on a low-cholesterol diet should remove the skin and keep the consumption volume moderate.
Is consuming too much goose meat a problem?
Moderate consumption of goose meat (2-3 servings per week, about 100-150 grams each time without skin) does not cause any problems and is part of a varied diet. The increase in calories is mainly from fat, which can lead to weight gain if consumed in large quantities without physical activity. It is moderate in cholesterol and saturated fat, so with a varied diet and healthy cooking methods, it is safe to consume regularly. Focusing on the right amount and combining it with vegetables and whole grains is the best approach. Benefits of goose meat Read it completely.
FAQ
How many calories are in 100 grams of goose meat?
In its raw, skinless state, it has about 161 kcal. With the skin, it reaches more than 350 kcal, and cooked without the skin, it has about 238 kcal.
Is goose meat suitable for a weight loss diet?
Yes, it is suitable without the skin and with low-fat cooking methods such as grilling or steaming because the high protein content creates a feeling of satiety and its calories are manageable.
What is the best way to consume goose meat to control calories?
Remove the skin, use oil-free cooking methods like grilling or steaming, and combine with vegetables to increase serving size without extra calories.
What is the difference in calories of goose meat in different cooking methods?
Raw without skin has 161 kcal, grilled without skin has about 238 kcal, and with skin or fried it can reach 300-400 kcal.
Final summary
Goose meat is a high-quality source of protein with 161 calories per 100 grams without the skin, and is a good source of B vitamins, iron, and phosphorus. By choosing a healthy cooking method and removing the skin, it can fit into a variety of diets, weight control, or exercise programs. A balanced diet with a variety of foods will help you reap its benefits and make smarter decisions about your daily diet.
Don't forget that you can Food calories Also use it to find out the calories of other ingredients.
Source of nutritional data: FoodData Central – USDA
