Goose

Q: How many calories in cup, chopped or diced of goose?

About 427 calories, with roughly 35.2g of protein. cup, chopped or diced weighs about 140g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

305

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.9 oz

Calories

427

Protein

35.2g

Carbs

Fat

30.7g

Protein 34% Carbs 0% Fat 66%

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Goose is 66% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 305 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat6.87 g34%

Cholesterol91 mg30%

Sodium70 mg3%

Potassium329 mg7%

Calcium13 mg1%

Iron2.83 mg16%

Magnesium22 mg5%

Zinc2.62 mg24%

Vitamin C0 mg0%

Vitamin E1.74 mg12%

Vitamin A21 mcg2%

Vitamin D0.1 mcg1%

Vitamin B60.37 mg22%

Vitamin B120.41 mcg17%

Folate2 mcg1%

Niacin4.168 mg26%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Chicken

Almost identical calories.

Cal300 Protein25.9 g Fat21 g

Chicken

28 fewer calories per 100g · +7g protein.

Cal277 Protein32.5 g Fat13.5 g

Chicken

47 fewer calories per 100g · -4g fat.

Cal258 Protein22.2 g Fat18.1 g

Common questions

The stuff people actually ask.

How many calories in cup, chopped or diced of goose?

About 427 calories, with roughly 35.2g of protein. cup, chopped or diced weighs about 140g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is goose actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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