Egg, goose, whole, fresh, raw
Whole food · Dairy and Egg Products
Photo: Wikipedia
A goose egg is a large, robust culinary gem, with a rich, creamy yolk and a slightly more gelatinous white than a chicken egg. Its flavor is deeply savory and almost buttery, with a subtle gamey undertone that makes it a prized ingredient. Nutritionally, it's a powerhouse of protein and healthy fats, offering a substantial energy boost in a single serving.
Calorie split: 31% protein · 3% carbs · 66% fat
↓ Full nutrition💚 Why it's loved
People adore the goose egg for its luxurious, rich flavor and impressive size, which makes it a showstopper in dishes. Its versatility allows it to be used as a direct, albeit more decadent, substitute for chicken eggs in both sweet and savory recipes.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie content may require portion control for those monitoring intake. As a common allergen, it must be avoided by individuals with egg allergies. To balance a meal, pair it with fiber-rich vegetables or whole grains to create a more complete nutritional profile.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in healthy fats, including omega-3 fatty acids.
- Provides essential vitamins like B12 and riboflavin.
- Contains minerals such as selenium and iron.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single goose egg is roughly equivalent to three chicken eggs in volume and can cost up to ten times as much, making it a true luxury ingredient.
Full nutrition (USDA data · scales with serving)
| Water | 70.4 g |
| Energy | 185 kcal |
| Energy | 775 kj |
| Protein | 13.9 g |
| Total lipid (fat) | 13.3 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.94 g |
| Calcium, Ca | 60.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 208 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 138 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 36.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.38 mg |
| Niacin | 0.19 mg |
| Pantothenic acid | 1.8 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 76.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 76.0 ug |
| Folate, DFE | 76.0 ug |
| Choline, total | 263 mg |
| Vitamin B-12 | 5.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 187 ug |
| Retinol | 185 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Vitamin A, IU | 650 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 442 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 66.0 iu |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin D3 (cholecalciferol) | 1.7 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 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 | 0.05 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 0.70 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 16:1 | 0.39 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 0.68 g |
| PUFA 18:3 | 0.55 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.28 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 852 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 0.80 g |
| Isoleucine | 0.65 g |
| Leucine | 1.2 g |
| Lysine | 1.0 g |
| Methionine | 0.62 g |
| Cystine | 0.31 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.66 g |
| Valine | 0.96 g |
| Arginine | 0.83 g |
| Histidine | 0.35 g |
| Alanine | 0.68 g |
| Aspartic acid | 0.84 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.46 g |
| Proline | 0.52 g |
| Serine | 1.0 g |
FAQ
Can I substitute a goose egg for a chicken egg in recipes?
Yes, but with adjustments. One large goose egg is roughly equivalent to three large chicken eggs. You may need to reduce other liquids slightly and be mindful of the richer flavor and higher fat content, which can affect texture.
How should I store fresh goose eggs?
Store them unwashed in their original carton in the coldest part of your refrigerator. They can keep for about 3-5 weeks, longer than chicken eggs due to their thicker shell.
What's the best way to cook a goose egg?
Hard-boiling requires a longer time (about 15-20 minutes) than chicken eggs. Frying or scrambling is popular to enjoy the rich yolk, but be careful not to overcook, as the white can become rubbery.
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 1.85 kcal/g · 30% calories from protein · 0.0 g fiber · 0.9 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: 0.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.