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Raw Goose Neck
Vegetables
Nutri-ScoreA

Raw Goose Neck

Amaranthus viridis

Clinical Encyclopedia

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

Raw Goose Neck provides 35 kcal, 3g of protein, 6g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw goose neck is a leafy green vegetable known for its high water content and rich nutrient profile, particularly in vitamins A and C. It is often used in salads and as a garnish due to its unique texture and flavor.

Also known as:
GoosefootAmaranth
Scientific NameAmaranthus viridis
Region of OriginNative to tropical and subtropical regions worldwide.
Popular Comparisons:
Raw Goose NeckRaw Goose NeckVSAcorn SquashAcorn SquashRaw Goose NeckRaw Goose NeckVSAdria Blue PotatoesAdria Blue PotatoesRaw Goose NeckRaw Goose NeckVSAir PotatoAir PotatoRaw Goose NeckRaw Goose NeckVSGarlicGarlicRaw Goose NeckRaw Goose NeckVSAlexandersAlexandersRaw Goose NeckRaw Goose NeckVSAloe VeraAloe VeraRaw Goose NeckRaw Goose NeckVSArrowheadArrowheadRaw Goose NeckRaw Goose NeckVSArtichokeArtichokeRaw Goose NeckRaw Goose NeckVSArugulaArugulaRaw Goose NeckRaw Goose NeckVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories35 kcal
Water
92%
Fiber2g
Total9.4g
Protein
3g(32%)
Fats
0.4g(4%)
Carbohydrates
6g(64%)

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 A180 µg (20%)
Vitamin C30 mg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium150 mg (15%)
Iron2.5 mg (14%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, raw goose neck helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it promotes digestive health and aids in maintaining a healthy weight.
✓Contains essential vitamins and minerals that support immune function and overall health.
✓Low in calories and carbohydrates, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May cause allergic reactions in individuals sensitive to amaranth species.
!Excessive consumption may lead to digestive discomfort due to high fiber content.

How to Prepare & Consume

Best enjoyed raw in salads or lightly steamed to retain nutrients. Wash thoroughly to remove any dirt or pesticides.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green leaves without any signs of wilting or browning.

How to Store

Store in a plastic bag in the refrigerator to keep it fresh for longer.

Myths vs Realities

MythRaw goose neck is only for salads.
RealityIt can be used in a variety of dishes, including soups and smoothies.
MythAll leafy greens are the same.
RealityRaw goose neck has unique nutritional properties that differentiate it from other greens.
MythYou can't eat raw goose neck if you're on a low-carb diet.
RealityIt is low in carbohydrates and can fit into a low-carb diet.

Healthy Recipes

Raw Goose Neck Salad with Citrus Vinaigrette

A refreshing salad featuring raw goose neck, mixed greens, and a zesty citrus vinaigrette that brightens up any meal.

Ingredients
  • 2 cups raw goose neck leaves
  • 1 cup mixed salad greens
  • 1 orange, segmented
  • 1/4 cup sliced almonds
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine raw goose neck leaves, mixed greens, and orange segments.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and sprinkle with sliced almonds before serving.

Goose Neck and Quinoa Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mixture of quinoa, raw goose neck, and spices, perfect for a healthy dinner.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1 cup raw goose neck, chopped
  • 1/2 cup black beans, rinsed
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked quinoa, chopped goose neck, black beans, cumin, chili powder, and salt.
  3. 3. Stuff the bell pepper halves with the quinoa mixture and place them in a baking dish. Bake for 25-30 minutes until the peppers are tender.

Raw Goose Neck Smoothie Bowl

A vibrant smoothie bowl featuring raw goose neck blended with bananas and topped with fresh fruits and seeds for a nutritious breakfast.

Ingredients
  • 1 cup raw goose neck
  • 1 banana
  • 1/2 cup almond milk
  • 1/4 cup granola
  • 1/4 cup mixed berries
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a blender, combine raw goose neck, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, mixed berries, and chia seeds.
  3. 3. Serve immediately for a refreshing breakfast.

Sautéed Goose Neck with Garlic and Lemon

A simple yet flavorful side dish of sautéed raw goose neck with garlic and lemon, perfect for complementing any main course.

Ingredients
  • 2 cups raw goose neck, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat and add minced garlic, sautéing until fragrant.
  2. 2. Add chopped goose neck to the skillet and sauté for 3-5 minutes until wilted.
  3. 3. Season with lemon juice, salt, and pepper before serving.

Goose Neck and Chickpea Patties

Delicious and healthy patties made from raw goose neck and chickpeas, perfect for a protein-packed lunch or snack.

Ingredients
  • 1 cup raw goose neck, finely chopped
  • 1 can chickpeas, drained and rinsed
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash the chickpeas and mix in chopped goose neck, breadcrumbs, egg, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and heat a skillet over medium heat with a little oil.
  3. 3. Cook the patties for 4-5 minutes on each side until golden brown.

Raw Goose Neck Pesto Pasta

A unique twist on traditional pesto, this raw goose neck pesto is perfect for tossing with whole grain pasta for a nutritious meal.

Ingredients
  • 2 cups raw goose neck
  • 1/4 cup walnuts
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • 1/4 cup olive oil
  • 8 oz whole grain pasta
Instructions
  1. 1. Cook the whole grain pasta according to package instructions and drain.
  2. 2. In a food processor, combine raw goose neck, walnuts, Parmesan cheese, garlic, and olive oil. Blend until smooth.
  3. 3. Toss the cooked pasta with the goose neck pesto and serve immediately.

Goose Neck and Avocado Toast

A nutritious and trendy breakfast option featuring raw goose neck and creamy avocado on whole grain toast.

Ingredients
  • 2 slices whole grain bread
  • 1 avocado, mashed
  • 1 cup raw goose neck, chopped
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread slices until golden brown.
  2. 2. Spread the mashed avocado evenly on each slice of toast.
  3. 3. Top with chopped raw goose neck, season with salt, pepper, and red pepper flakes if desired.

Raw Goose Neck and Tomato Salsa

A fresh and vibrant salsa made with raw goose neck, tomatoes, and herbs, perfect for dipping or as a topping.

Ingredients
  • 1 cup raw goose neck, chopped
  • 2 tomatoes, diced
  • 1/4 cup red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine chopped raw goose neck, diced tomatoes, and red onion.
  2. 2. Add lime juice, salt, and pepper, and mix well.
  3. 3. Serve with tortilla chips or as a topping for grilled meats.

Goose Neck and Sweet Potato Hash

A hearty breakfast hash featuring roasted sweet potatoes and sautéed raw goose neck, perfect for starting your day right.

Ingredients
  • 2 sweet potatoes, diced
  • 2 cups raw goose neck, chopped
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, salt, and pepper, and roast for 25-30 minutes.
  2. 2. In a skillet, sauté diced onion until translucent, then add chopped goose neck and cook until wilted.
  3. 3. Combine the roasted sweet potatoes with the sautéed mixture and serve warm.

Raw Goose Neck and Feta Wraps

Delicious wraps made with raw goose neck, feta cheese, and fresh vegetables, perfect for a quick and healthy lunch.

Ingredients
  • 4 whole grain tortillas
  • 2 cups raw goose neck, chopped
  • 1/2 cup feta cheese, crumbled
  • 1 cucumber, sliced
  • 1 bell pepper, sliced
  • Olive oil for drizzling
Instructions
  1. 1. Lay out the tortillas and layer each with chopped raw goose neck, feta cheese, cucumber, and bell pepper.
  2. 2. Drizzle with olive oil and roll up tightly to form wraps.
  3. 3. Slice in half and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of eating raw goose neck?

Raw goose neck is rich in vitamins A and C, which support immune health and skin health.

How can I incorporate raw goose neck into my diet?

You can add it to salads, smoothies, or use it as a garnish for various dishes.

Is raw goose neck safe to eat raw?

Yes, raw goose neck is safe to eat raw, but ensure it is washed thoroughly.

What nutrients are found in raw goose neck?

It is high in vitamins A, C, calcium, and iron, making it a nutrient-dense food.

Can raw goose neck help with weight loss?

Yes, its low calorie and high fiber content can aid in weight management.

How should I store raw goose neck?

Store it in a cool, dry place or in the refrigerator to maintain freshness.

Are there any side effects of consuming raw goose neck?

Some individuals may experience digestive discomfort if consumed in large quantities.

How do I select the best raw goose neck at the market?

Look for vibrant green leaves without wilting or discoloration.

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Comparisons
Raw Goose Neck vs Acorn Squash Raw Goose Neck vs Adria Blue Potatoes Raw Goose Neck vs Air Potato
Nutrients
Protein in Raw Goose Neck Calories in Raw Goose Neck Vitamin-c in Raw Goose Neck Magnesium in Raw Goose Neck
Featured Guides
Health Benefits of Raw Goose Neck Healthy Recipes with Raw Goose Neck
Rankings
Vegetables high in vitamin-c Vegetables high in vitamin-a Vegetables low in carbohidratos Vegetables low in índice glucémico