Canada Goose, breast meat only, skinless, raw
Whole food · Poultry Products
Photo: Wikipedia
Canada Goose breast meat is a lean, dark red game bird with a rich, robust flavor reminiscent of beef or venison, and a dense, fine-grained texture. Nutritionally, it's a powerhouse of high-quality protein with minimal fat, making it exceptionally lean for a red meat alternative.
Calorie split: 73% protein · 0% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, complex, and gamey flavor that stands up bold preparations like braising or grilling. It's prized in culinary circles as a unique, sustainable protein that offers a taste of the wild.
⚠️ Watch-outs & how to enjoy it better
The lean, dense meat can become tough and dry if overcooked. To counteract this, use moist-heat cooking methods like braising or confit, or marinate it beforehand. Always let the cooked meat rest thoroughly before slicing against the grain.
Key benefits
- Exceptionally high in protein (24g per 100g)
- Very low in fat compared to other red meats
- Rich in iron and B vitamins like B12
- Zero carbohydrates or sugars
- Lean source of complete protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the Canada Goose is not native to Canada; it was first described and named by the German naturalist Johann Friedrich Gmelin in 1789 after observing specimens in the Hudson Bay area of Canada.
Full nutrition (USDA data · scales with serving)
| Water | 70.8 g |
| Energy | 133 kcal |
| Energy | 558 kj |
| Protein | 24.3 g |
| Total lipid (fat) | 4.0 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 5.9 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 256 mg |
| Potassium, K | 336 mg |
| Sodium, Na | 50.0 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.44 mg |
| Manganese, Mn | 0.05 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 1.5 mg |
| Niacin | 6.6 mg |
| Vitamin B-6 | 1.1 mg |
| Vitamin B-12 | 4.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.57 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.06 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.61 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.38 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.21 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.82 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.75 g |
| MUFA 18:1 c | 0.74 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:2 n-6 c,c | 0.23 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 80.0 mg |
FAQ
Is Canada Goose meat safe to eat?
Yes, when properly handled and cooked. Wild game should be sourced from reputable hunters or suppliers, and cooked to a safe internal temperature (165°F / 74°C) to eliminate potential pathogens.
How does it taste compared to duck or chicken?
It has a much stronger, gamier flavor than chicken, closer to lean beef or venison. Compared to duck, it's darker, more robust, and significantly leaner.
What's the best way to cook it to avoid toughness?
The key is not to overcook it. Quick searing to medium-rare, or slow, moist methods like braising or confit are ideal. Always let it rest before slicing.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.33 kcal/g · 73% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.