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Nutrition in Goose Eggs

By Andrea Cespedes

Goose eggs are not a common food in the American diet. They are about three times the size of a chicken egg. The shell of a goose egg is considerably harder and the flavor is richer and more intense than conventional chicken eggs. Many of the nutrients are similar to that of a chicken egg, but multiplied due to their larger size.

Calories and Macronutrients

A typical goose egg weighing about 144 g, or 5 oz., contains 266 calories. It provides almost 20 g of protein and 20 g of fat, 5 g of which is saturated. A goose egg contains about 2 g of carbohydrates. A chicken egg, by comparison, contains just 72 calories, 6 g of protein, 4.75 g of fat and .36 g of carbs and weighs just 50 g, or 2 oz.

Other Nutritional Benefits

A goose egg provides 9 percent of the U.S. Department of Agriculture recommended daily allowance of calcium, 19 percent of vitamin A and 29 percent of iron. It offers 53.1 mg of selenium – about three and a half times the amount found in a chicken egg. A goose egg is also a good source of the carotenoid, a type of antioxidant, lutein which can help with eye and skin health explains the Lutein Information Bureau.

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Choline

A goose egg provides 379 mg of choline, a nutrient grouped with the B vitamins. The RDA for choline is 425 mg for most adult females and 550 mg for most adult males. Choline plays an important role in the development of cells and cellular communication. A lack of choline can affect liver disease, hardening of the arteries and neurological functioning.

Considerations

Goose eggs contain a high amount of cholesterol. The American Heart Association healthy individuals stick to less than 300 mg of cholesterol daily, while those taking cholesterol-lowering medication or diagnosed with high cholesterol consume just 200 mg. One goose egg has 1,227 mg of cholesterol. With this high amount of cholesterol, including goose eggs as a regular feature in the diet could negatively impact heart health.

Uses

A goose egg may be cooked like chicken eggs. Hard-boiling, poaching or scrambling will feature the naturally “eggy” taste of the goose egg. Given their larger size, only one is needed to make a generously-sized omelet.

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