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Goose Breast
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Nutri-ScoreA

Goose Breast

Anser anser domesticus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Goose Breast provides 337 kcal, 24g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Goose breast is a rich source of protein and healthy fats, offering a unique flavor profile that is both savory and satisfying. It is often used in gourmet dishes and is prized for its tenderness and juiciness.

Also known as:
Goose FilletGoose Breast Meat
Scientific NameAnser anser domesticus
Region of OriginChina
Popular Comparisons:
Goose BreastGoose BreastVSAbaloneAbaloneGoose BreastGoose BreastVSAlligator TailAlligator TailGoose BreastGoose BreastVSAlligator Tail MeatAlligator Tail MeatGoose BreastGoose BreastVSFried Alligator Tail MeatFried Alligator Tail MeatGoose BreastGoose BreastVSAlpaca Loin SteakAlpaca Loin SteakGoose BreastGoose BreastVSSpicy Andouille SausageSpicy Andouille SausageGoose BreastGoose BreastVSAntelope Loin SteakAntelope Loin SteakGoose BreastGoose BreastVSBaconBaconGoose BreastGoose BreastVSApplewood Smoked BaconApplewood Smoked BaconGoose BreastGoose BreastVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories337 kcal
Water
61%
Fiber0g
Total51.0g
Protein
24g(47%)
Fats
27g(53%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B120.5 µg (21%)
Niacin4 mg (25%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium20 µg (36%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, goose breast supports muscle growth and repair, making it an excellent choice for athletes and those looking to increase their protein intake.
✓Rich in healthy fats, particularly monounsaturated fats, which can help improve heart health and reduce bad cholesterol levels.
✓Contains essential vitamins and minerals, including B vitamins and selenium, which are crucial for energy metabolism and immune function.
✓The unique flavor of goose breast can enhance culinary experiences, making it a popular choice for special occasions and gourmet cooking.

Possible Risks & Side Effects

!Due to its high-fat content, excessive consumption may lead to weight gain if not balanced with physical activity.
!Individuals with gout or high uric acid levels should consume goose meat in moderation due to its purine content.

How to Prepare & Consume

Goose breast can be prepared by roasting, grilling, or pan-searing. It is best served medium-rare to maintain its tenderness and flavor. Pair with fruits like apples or cherries for a complementary taste.

Smart Selection & Storage

How to Select

Choose goose breasts that are firm to the touch with a rich color and minimal blemishes. Freshness is key, so check the sell-by date.

How to Store

Store goose breast in the refrigerator if using within a few days, or freeze for longer storage. Wrap tightly to prevent freezer burn.

Myths vs Realities

MythGoose meat is too fatty to be healthy.
RealityWhile goose meat is higher in fat, it contains healthy monounsaturated fats that can be beneficial in moderation.
MythAll poultry is the same in terms of nutrition.
RealityDifferent types of poultry have varying nutritional profiles; goose is richer in certain nutrients compared to chicken or turkey.
MythGoose breast should always be cooked well-done.
RealityGoose breast is best enjoyed medium-rare to preserve its tenderness and flavor.

Healthy Recipes

Herb-Crusted Goose Breast with Quinoa Salad

A flavorful herb-crusted goose breast served alongside a refreshing quinoa salad packed with vegetables and a zesty lemon dressing.

Ingredients
  • 2 goose breasts
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Season the goose breasts with salt and pepper, then sear them in a hot skillet for 3-4 minutes on each side.
  3. 3. Transfer the goose breasts to the oven and roast for 15-20 minutes until cooked through.
  4. 4. Meanwhile, cook the quinoa in vegetable broth according to package instructions.
  5. 5. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, bell pepper, and parsley.
  6. 6. Whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss.
  7. 7. Slice the goose breasts and serve over the quinoa salad.

Spicy Goose Breast Tacos with Avocado Salsa

Deliciously spiced goose breast served in soft corn tortillas, topped with a fresh avocado salsa for a healthy twist on tacos.

Ingredients
  • 2 goose breasts
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 8 corn tortillas
  • 1 avocado, diced
  • 1/2 red onion, finely chopped
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Rub the goose breasts with chili powder, cumin, garlic powder, and salt.
  2. 2. Grill the goose breasts over medium heat for about 6-7 minutes per side until cooked through.
  3. 3. In a bowl, combine diced avocado, red onion, lime juice, and salt to make the salsa.
  4. 4. Warm the corn tortillas on a skillet for a few seconds on each side.
  5. 5. Slice the goose breasts and serve in tortillas topped with avocado salsa.

Goose Breast Stir-Fry with Broccoli and Cashews

A quick and nutritious stir-fry featuring tender goose breast, vibrant broccoli, and crunchy cashews, all tossed in a savory sauce.

Ingredients
  • 2 goose breasts, sliced thinly
  • 2 cups broccoli florets
  • 1/2 cup cashews, toasted
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, minced
  • 2 cloves garlic, minced
  • 1 tablespoon honey
  • Cooked brown rice for serving
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add minced ginger and garlic, sauté for 1 minute until fragrant.
  3. 3. Add sliced goose breast and cook until browned, about 5 minutes.
  4. 4. Stir in broccoli and cook for another 3-4 minutes until tender.
  5. 5. Add soy sauce and honey, mixing well to combine.
  6. 6. Toss in toasted cashews before serving over cooked brown rice.

Balsamic Glazed Goose Breast with Roasted Vegetables

Succulent goose breast glazed with a balsamic reduction, served with a medley of roasted seasonal vegetables for a wholesome meal.

Ingredients
  • 2 goose breasts
  • 1/2 cup balsamic vinegar
  • 2 tablespoons honey
  • 2 cups mixed seasonal vegetables (carrots, zucchini, bell peppers)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a saucepan, combine balsamic vinegar and honey, simmer until reduced by half.
  3. 3. Season goose breasts with salt and pepper, then sear in a skillet for 3-4 minutes on each side.
  4. 4. Place the goose breasts in the oven and roast for 15 minutes, brushing with balsamic glaze halfway through.
  5. 5. Toss mixed vegetables with olive oil, salt, and pepper, and roast in the oven for 20 minutes.
  6. 6. Serve the glazed goose breasts with roasted vegetables.

Goose Breast Salad with Citrus Vinaigrette

A light and refreshing salad featuring sliced goose breast, mixed greens, and a tangy citrus vinaigrette for a perfect summer meal.

Ingredients
  • 2 goose breasts, cooked and sliced
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/2 grapefruit, segmented
  • 1/4 cup walnuts, toasted
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, orange segments, grapefruit segments, and walnuts.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the vinaigrette.
  3. 3. Drizzle the vinaigrette over the salad and toss gently.
  4. 4. Top the salad with sliced goose breast and serve immediately.

Goose Breast and Sweet Potato Hash

A hearty breakfast hash made with crispy sweet potatoes, sautéed goose breast, and fresh herbs for a nutritious start to your day.

Ingredients
  • 2 goose breasts, diced
  • 2 medium sweet potatoes, peeled and diced
  • 1 red bell pepper, diced
  • 1/2 onion, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat and add diced sweet potatoes.
  2. 2. Cook for about 10 minutes until they start to soften, then add onion and bell pepper.
  3. 3. Stir in diced goose breast, paprika, salt, and pepper, cooking until the goose is browned and cooked through.
  4. 4. Garnish with fresh parsley and serve warm.

Goose Breast with Apple-Cider Reduction

Tender goose breast served with a sweet and tangy apple-cider reduction, paired with steamed green beans for a balanced dish.

Ingredients
  • 2 goose breasts
  • 1 cup apple cider
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • 2 cups green beans, trimmed
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and sear the goose breasts for 4-5 minutes on each side.
  2. 2. Remove the goose and add apple cider and Dijon mustard to the skillet, simmering until reduced by half.
  3. 3. Return the goose breasts to the skillet, coating them in the reduction, and cook for an additional 5 minutes.
  4. 4. Steam green beans until tender and serve alongside the goose with the apple-cider reduction drizzled on top.

Mediterranean Goose Breast Wraps

Flavorful goose breast wrapped in whole grain tortillas with Mediterranean vegetables and a yogurt dressing for a healthy lunch option.

Ingredients
  • 2 goose breasts, grilled and sliced
  • 4 whole grain tortillas
  • 1 cup spinach leaves
  • 1/2 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Greek yogurt
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, mix Greek yogurt, lemon juice, salt, and pepper to create the dressing.
  2. 2. Lay tortillas flat and layer with spinach, sliced goose breast, cucumber, and cherry tomatoes.
  3. 3. Drizzle yogurt dressing over the fillings and wrap tightly.
  4. 4. Slice in half and serve immediately.

Goose Breast with Lentil and Spinach Stew

A hearty stew featuring tender goose breast, lentils, and spinach, simmered in a rich broth for a comforting and nutritious meal.

Ingredients
  • 2 goose breasts, diced
  • 1 cup lentils, rinsed
  • 4 cups vegetable broth
  • 2 cups spinach, chopped
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, heat olive oil and sauté onion, garlic, and carrots until softened.
  2. 2. Add diced goose breast and cook until browned.
  3. 3. Stir in lentils and vegetable broth, bringing to a boil, then reduce heat and simmer for 25 minutes.
  4. 4. Add chopped spinach and cook for an additional 5 minutes until wilted.
  5. 5. Season with salt and pepper before serving.

Frequently Asked Questions (FAQ)

Is goose breast healthier than chicken breast?

Goose breast is higher in fat and calories compared to chicken breast, but it also provides more flavor and certain nutrients like selenium.

How should I cook goose breast?

Goose breast is best cooked medium-rare. Sear it skin-side down to render the fat, then finish in the oven.

Can I eat goose breast if I'm on a low-carb diet?

Yes, goose breast is low in carbohydrates and high in protein and fats, making it suitable for low-carb diets.

What are the best side dishes for goose breast?

Pair goose breast with roasted vegetables, mashed potatoes, or fruit-based sauces to complement its rich flavor.

Is goose breast safe to eat during pregnancy?

Cooked goose breast is safe to eat during pregnancy, but ensure it is cooked thoroughly to avoid foodborne illnesses.

How can I store leftover goose breast?

Store leftover goose breast in an airtight container in the refrigerator for up to 3 days or freeze for longer storage.

What is the best way to season goose breast?

Season with salt, pepper, and herbs like thyme or rosemary to enhance its natural flavor.

Can I use goose breast in soups or stews?

Yes, goose breast can be used in soups or stews, but it is best to cook it separately and add it towards the end to maintain its texture.

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Comparisons
Goose Breast vs Abalone Goose Breast vs Alligator Tail Goose Breast vs Alligator Tail Meat
Nutrients
Protein in Goose Breast Calories in Goose Breast Vitamin-c in Goose Breast Magnesium in Goose Breast
Featured Guides
Health Benefits of Goose Breast Healthy Recipes with Goose Breast
Rankings
Meats high in protein Meats high in selenium Meats low in carbohidratos Meats low in índice glucémico