Meat

Goose

81Health
Score

Goose is a nutrient-dense poultry rich in high-quality protein, selenium, and B vitamins, with a favorable micronutrient profile for supporting metabolic health and longevity.

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Why Goose scores 81

Nutrient density34

Protein quality14

Fiber content0

Healthy fats6

Bioactive compounds7

Glycemic impact10

Top nutrients

Vitamin B6116.1Copper34Selenium30.5Riboflavin29Niacin26.7

Nutrition

per_100g

161

Calories

22.8g

Protein

Carbs

7.1g

Fat

Fiber

Health benefits

Supports antioxidant defense and cellular protection

strong evidence

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 evidence

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 evidence

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 evidence

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 evidence

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

Pairs well with

·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

·Best timing: midday
·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

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