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Raw Goose Tenderloin
Meats
Nutri-ScoreA

Raw Goose Tenderloin

Anser anser

Clinical Encyclopedia

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

Raw Goose Tenderloin provides 143 kcal, 22.5g 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.

Raw goose tenderloin is a rich source of protein and essential nutrients, offering a unique flavor profile that is both savory and satisfying. It is particularly valued for its high content of B vitamins and minerals.

Also known as:
Goose FilletGoose Breast
Scientific NameAnser anser
Region of OriginEurope and Asia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories143 kcal
Water
70%
Fiber0g
Total27.7g
Protein
22.5g(81%)
Fats
5.2g(19%)
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 B121.5 µg (62%)
Vitamin b6 (pyridoxine)0.3 mg (23%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.7 mg (15%)
Zinc2.5 mg (23%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair.
✓Rich in B vitamins, particularly B12, which supports energy metabolism and neurological function.
✓Contains essential minerals like iron and zinc, important for immune function and oxygen transport.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!Raw meat can harbor pathogens; ensure proper cooking to eliminate bacteria.
!Individuals with certain dietary restrictions or allergies should consult a healthcare provider before consumption.

How to Prepare & Consume

Best cooked thoroughly to ensure safety; can be grilled, roasted, or pan-seared for optimal flavor.

Smart Selection & Storage

How to Select

Choose goose tenderloin that is firm, moist, and has a deep red color; avoid any that appear slimy or discolored.

How to Store

Store in the coldest part of the refrigerator and use within 1-2 days; for longer storage, freeze in airtight packaging.

Myths vs Realities

MythEating raw goose meat is safe if it's fresh.
RealityRaw goose meat can harbor harmful bacteria; it must be cooked properly to ensure safety.
MythGoose meat is too fatty to be healthy.
RealityWhile goose meat is higher in fat, it also provides essential nutrients and can be part of a balanced diet.
MythAll poultry can be cooked the same way.
RealityDifferent types of poultry require specific cooking methods and temperatures for optimal safety and flavor.

Healthy Recipes

Herb-Crusted Raw Goose Tenderloin Salad

A refreshing salad featuring herb-crusted raw goose tenderloin served on a bed of mixed greens, drizzled with a tangy vinaigrette.

Ingredients
  • 200g raw goose tenderloin
  • 2 cups mixed salad greens
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh basil, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Season the raw goose tenderloin with salt, pepper, parsley, and basil, then sear in a hot pan for 2-3 minutes on each side.
  2. 2. Let the tenderloin rest before slicing it thinly.
  3. 3. In a bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, and season with salt and pepper. Toss the mixed greens with the dressing and serve topped with the sliced goose.

Raw Goose Tenderloin with Quinoa and Spinach

A wholesome dish combining raw goose tenderloin with protein-packed quinoa and nutrient-rich spinach, perfect for a post-workout meal.

Ingredients
  • 150g raw goose tenderloin
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Juice of half a lemon
Instructions
  1. 1. Sauté minced garlic in olive oil until fragrant, then add spinach and cook until wilted.
  2. 2. Season the raw goose tenderloin with salt and pepper, then grill for 4-5 minutes on each side until cooked through.
  3. 3. Serve the sliced tenderloin over a bed of quinoa and sautéed spinach, drizzled with lemon juice.

Spicy Raw Goose Tenderloin Lettuce Wraps

Delicious and low-carb lettuce wraps filled with marinated raw goose tenderloin and fresh vegetables for a spicy kick.

Ingredients
  • 200g raw goose tenderloin
  • 1 tablespoon soy sauce
  • 1 teaspoon sriracha
  • 1 teaspoon sesame oil
  • 1 cup shredded carrots
  • 1 cup cucumber, julienned
  • 1 head of butter lettuce
  • Sesame seeds for garnish
Instructions
  1. 1. Marinate the raw goose tenderloin in soy sauce, sriracha, and sesame oil for 30 minutes.
  2. 2. Grill the tenderloin for 4-5 minutes on each side until cooked through, then slice thinly.
  3. 3. Serve the sliced tenderloin in lettuce leaves, topped with shredded carrots, cucumber, and a sprinkle of sesame seeds.

Raw Goose Tenderloin Stir-Fry with Broccoli

A quick and healthy stir-fry featuring tender raw goose tenderloin and vibrant broccoli, tossed in a savory sauce.

Ingredients
  • 200g raw goose tenderloin
  • 2 cups broccoli florets
  • 1 tablespoon soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Slice the raw goose tenderloin into thin strips and season with salt and pepper.
  2. 2. Heat olive oil in a wok, add minced garlic, and stir-fry the goose until browned.
  3. 3. Add broccoli and sauces, stir-fry for another 3-4 minutes until the broccoli is tender-crisp, then serve immediately.

Raw Goose Tenderloin and Avocado Toast

A trendy and nutritious avocado toast topped with thinly sliced raw goose tenderloin for a protein boost.

Ingredients
  • 100g raw goose tenderloin
  • 1 ripe avocado
  • 2 slices whole-grain bread
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Mash the avocado with lemon juice, salt, and pepper, then spread it generously on the toasted bread.
  3. 3. Top with thinly sliced raw goose tenderloin and sprinkle with red pepper flakes before serving.

Raw Goose Tenderloin Tacos with Mango Salsa

Flavorful tacos filled with grilled raw goose tenderloin and a refreshing mango salsa for a perfect balance of taste.

Ingredients
  • 200g raw goose tenderloin
  • 4 small corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, diced
  • 1 lime, juiced
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Season and grill the raw goose tenderloin for 4-5 minutes on each side, then slice thinly.
  2. 2. In a bowl, combine diced mango, red onion, lime juice, and salt to make the salsa.
  3. 3. Fill each corn tortilla with sliced tenderloin and top with mango salsa and cilantro before serving.

Raw Goose Tenderloin and Sweet Potato Mash

A comforting dish featuring tender raw goose tenderloin paired with creamy sweet potato mash for a nutritious meal.

Ingredients
  • 200g raw goose tenderloin
  • 2 medium sweet potatoes
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon cinnamon
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with olive oil, salt, pepper, and cinnamon.
  2. 2. Season the raw goose tenderloin and grill for 4-5 minutes on each side until cooked through.
  3. 3. Serve the grilled tenderloin over a generous scoop of sweet potato mash.

Raw Goose Tenderloin with Zucchini Noodles

A light and healthy dish featuring spiralized zucchini noodles topped with grilled raw goose tenderloin and a basil pesto sauce.

Ingredients
  • 200g raw goose tenderloin
  • 2 medium zucchinis, spiralized
  • 1/4 cup basil pesto
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season and grill the raw goose tenderloin for 4-5 minutes on each side until cooked through, then slice thinly.
  2. 2. Sauté spiralized zucchini in olive oil for 2-3 minutes until just tender, then season with salt and pepper.
  3. 3. Serve the zucchini noodles topped with sliced tenderloin and a drizzle of basil pesto.

Raw Goose Tenderloin and Beetroot Carpaccio

An elegant dish featuring thinly sliced raw goose tenderloin served with roasted beetroot and a light vinaigrette.

Ingredients
  • 200g raw goose tenderloin
  • 1 medium beetroot, roasted and sliced
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Arugula for garnish
Instructions
  1. 1. Thinly slice the raw goose tenderloin and arrange on a plate.
  2. 2. Layer with roasted beetroot slices and drizzle with olive oil and balsamic vinegar.
  3. 3. Garnish with arugula and season with salt and pepper before serving.

Raw Goose Tenderloin with Cauliflower Rice

A low-carb dish featuring sautéed cauliflower rice paired with grilled raw goose tenderloin for a nutritious meal.

Ingredients
  • 200g raw goose tenderloin
  • 2 cups cauliflower rice
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • Chopped green onions for garnish
Instructions
  1. 1. Sauté minced garlic in olive oil until fragrant, then add cauliflower rice and cook for 5-7 minutes until tender.
  2. 2. Season the raw goose tenderloin and grill for 4-5 minutes on each side until cooked through.
  3. 3. Serve the grilled tenderloin over cauliflower rice, garnished with chopped green onions.

Frequently Asked Questions (FAQ)

Is raw goose tenderloin safe to eat?

Raw goose tenderloin should be cooked to an internal temperature of 165°F (74°C) to ensure safety from pathogens.

How should I store raw goose tenderloin?

Store raw goose tenderloin in the refrigerator at 32°F to 40°F (0°C to 4°C) and consume within 1-2 days.

What are the best cooking methods for goose tenderloin?

Goose tenderloin can be grilled, roasted, or pan-seared; marinating beforehand can enhance flavor.

Can I freeze raw goose tenderloin?

Yes, raw goose tenderloin can be frozen for up to 6 months; ensure it is well-wrapped to prevent freezer burn.

What nutrients are found in goose tenderloin?

Goose tenderloin is rich in protein, B vitamins, iron, and zinc, making it a nutritious choice.

How does goose tenderloin compare to chicken?

Goose tenderloin is generally richer in fat and flavor compared to chicken, providing a unique culinary experience.

Is goose tenderloin suitable for a low-carb diet?

Yes, goose tenderloin is low in carbohydrates, making it suitable for low-carb and ketogenic diets.

What are the health benefits of consuming goose meat?

Goose meat is high in protein, supports muscle health, and provides essential nutrients for overall well-being.

Related Superfoods
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Comparisons
Raw Goose Tenderloin vs Abalone Raw Goose Tenderloin vs Alligator Tail Raw Goose Tenderloin vs Alligator Tail Meat
Nutrients
Protein in Raw Goose Tenderloin Calories in Raw Goose Tenderloin Vitamin-c in Raw Goose Tenderloin Magnesium in Raw Goose Tenderloin
Featured Guides
Health Benefits of Raw Goose Tenderloin Healthy Recipes with Raw Goose Tenderloin
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico