Is goose meat healthy? Properties of goose meat

Goose is one of the most valuable types of poultry meat - rich in protein, vitamins, and healthy fats. Known as the "aristocracy among poultry," it is valued both for its taste and beneficial health effects. In Poland, the largest producer of goose in Europe, this meat has appeared on tables for centuries - especially around November 11th, Saint Martin's Day. Why is it worth including goose meat in your diet, what nutritional values does it have, and how does it affect the body?

Why is goose meat healthy and unique?

Goose meat has been considered one of the healthiest and most aromatic meats for centuries. Although it is regarded as fatty meat, the fats contained in it are mainly unsaturated fatty acids, which have a protective effect on the circulatory system. Nutritionists emphasize that goose meat contains complete protein, a wealth of minerals, and valuable vitamins. Interestingly, geese are not suitable for industrial farming, so their meat is free from antibiotics and hormones. This makes goose meat a source of pure, natural protein with high biological value.

In short – it is meat with health-promoting properties that can support the functioning of the heart and brain, as well as the immune system.

What nutritional values does goose meat have?

In 100 g of goose meat, you will find about 17 g of protein, as well as iron, magnesium, potassium, phosphorus, and zinc. Thanks to this, goose meat is rich in ingredients that support circulation, metabolism, and tissue regeneration. It is also a great source of vitamins - especially B vitamins (including B6 and B12) as well as vitamins A and E. Goose meat also contains valuable fats with high biological value - including oleic acid, which is also found in olive oil.

Is goose meat fatty? Facts about fat content and calories

Many people believe that goose meat is higher in calories. This is true - compared to chicken or turkey, it has more fat, but mainly due to the high content of healthy fatty acids.

The average calorie and fat content in 100 g of meat is about 350-400 kcal, which may discourage people on a reduction diet. However, it is worth remembering that these acids positively affect metabolism and lower LDL (bad) cholesterol levels while increasing HDL (the "good" one).

Therefore, consuming goose meat in moderation is not a sin but rather an investment in health. Just limit the portion size and choose roasted or stewed carcass without adding excessive fat.

What fatty acids does goose meat contain and why are they so important?

Goose fat is a true wealth of unsaturated fatty acids. It contains linoleic, linolenic, and arachidonic acids, which belong to the omega-3 and omega-6 groups.

These substances are essential for maintaining health - fatty acids help regulate cholesterol levels, have anti-inflammatory effects, and support the nervous system. Moreover, oleic acid present in goose fat shows similar properties to the fats in olive oil.

No wonder that a nutritionist recommends including goose meat in the diet for people suffering from cardiovascular diseases. It is a fat that paradoxically may support the heart.

Vitamins and minerals that support the heart and brain

Goose meat is a source of ingredients essential for health. Besides protein and healthy fats, it also provides substantial amounts of iron, which prevents anemia, as well as potassium and magnesium, which support the function of the heart and brain.

This meat is also important for immunity and cell regeneration – the B vitamins it contains speed up metabolism, improve mood, and support concentration.

Let’s not forget vitamin E, which acts as a natural antioxidant, protecting cells from aging. This is another reason why it is worth eating goose regularly, but in moderation.

Goose lard - is it a healthy fat?

Although lard is often associated with something heavy, goose lard is a completely different story. It is fat rich in healthy fats - including unsaturated fatty acids, which can replace butter or refined oils.

Goose fat is easily digestible and full of nutrients. In the past, it was used as a remedy for colds - rubbed on the chest or added to milk with honey. Today it is making a comeback as a natural, health-promoting fat with a unique taste and aroma. Use it moderately in the kitchen, and it will perfectly enhance the flavor of groats, vegetables, or roasted meat.

Why are geese unsuitable for industrial farming?

One of the greatest advantages of goose meat is its natural origin. Geese are not suitable for industrial farming because they need space, fresh air, and natural food. For this reason, goose farming in Poland is ecological - the birds are fed grains, often oats, which gives the meat a unique taste and aroma. That is why it is called "oat goose," popular especially in the Kujawy region.

This makes Polish geese appreciated worldwide. Poland is the largest producer and exporter of goose meat - it is mainly exported to Germany and also to Scandinavian countries.

Goose meat on Polish tables - a tradition returning

Although for years goose meat was somewhat forgotten on Polish tables, today it is experiencing a true renaissance. It increasingly appears in restaurants and homes – not only on November 11 but throughout the autumn-winter season. Learn more: autumn by the sea 2025. Traditional roasted goose with apples, garlic, and marjoram is a classic of Polish cuisine. This meat pairs wonderfully with red wine, beets, or Silesian dumplings. It is also worth trying goose pâté, goose roasted in wine, or broth from goose bones.

How to prepare roasted goose to preserve its health properties?

The secret lies in simplicity - roasted goose tastes best when cooked slowly at a low temperature (about 160-170°C) for several hours. This preserves juiciness and keeps nutritional values intact. Before roasting, rub the meat with herbs, garlic, and salt, and place apples or dried plums inside. Remember that from one goose you can get even a liter of aromatic fat - perfect for frying or roasting other dishes.

Goose Days at Rosevia Resort & SPA

Experience a culinary journey during our special event dedicated to goose meat. From November 2-16, 2025, we invite all traditional cuisine lovers to Natura Restaurant, where our Chef has prepared a unique menu inspired by autumn aromas. Learn more: Goose Days 2025.

Choose a four-course goose set, or savor selected dishes from the menu. And if goose is not your favorite, a rich autumn menu full of seasonal proposals awaits you.