Goose Egg
Nutrition Information
| Nutrient / Component | Per 100 g (Whole Goose Egg) | Per 1 Whole Goose Egg (144 g) | Per 1 Goose Egg White (82 g) |
|---|---|---|---|
| Energy (Calories) | 185 kcal | 266.4 kcal | 38.5 kcal |
| Water | 70.4 g | 101.4 g | 72.3 g |
| Protein | 13.87 g | 19.97 g | 8.71 g |
| Total Fat | 13.27 g | 19.11 g | 0.05 g |
| — Monounsaturated Fat | 5.86 g | 8.44 g | 0.00 g |
| — Polyunsaturated Fat | 1.52 g | 2.19 g | 0.00 g |
| — Saturated Fat | 3.68 g | 5.30 g | 0.00 g |
| Cholesterol | 852 mg | 1,226.9 mg | 0.0 mg |
| Total Carbohydrates | 1.35 g | 1.94 g | 0.70 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.94 g | 1.35 g | 0.65 g |
| Choline | 263.0 mg | 378.7 mg | 0.9 mg |
| Phosphorus | 208 mg | 299.5 mg | 13.1 mg |
| Potassium | 210 mg | 302.4 mg | 133.7 mg |
| Sodium | 138 mg | 198.7 mg | 136.1 mg |
| Calcium | 60 mg | 86.4 mg | 6.6 mg |
| Magnesium | 16 mg | 23.0 mg | 8.2 mg |
| Iron | 3.64 mg | 5.24 mg | 0.07 mg |
| Zinc | 1.33 mg | 1.92 mg | 0.02 mg |
| Selenium | 36.9 µg | 53.1 µg | 18.0 µg |
| Copper | 0.062 mg | 0.089 mg | 0.016 mg |
| Vitamin A (RAE) | 187 µg | 269.3 µg | 0.0 µg |
| Vitamin D (D3) | 1.7 µg (68 IU) | 2.45 µg (98 IU) | 0.0 µg |
| Vitamin E (Alpha-Tocopherol) | 1.29 mg | 1.86 mg | 0.00 mg |
| Vitamin K | 0.4 µg | 0.58 µg | 0.0 µg |
| Vitamin B12 | 5.10 µg | 7.34 µg | 0.08 µg |
| Riboflavin (B2) | 0.382 mg | 0.550 mg | 0.336 mg |
| Pantothenic Acid (B5) | 1.79 mg | 2.58 mg | 0.11 mg |
| Folate (B9) | 76.0 µg | 109.4 µg | 3.3 µg |
| Vitamin B6 | 0.236 mg | 0.340 mg | 0.008 mg |
| Thiamine (B1) | 0.147 mg | 0.212 mg | 0.016 mg |
| Lutein + Zeaxanthin | 442 µg | 636.5 µg | 0.0 µg |
Description
Goose eggs (Anser anser domesticus) are colossal, thick-shelled poultry eggs renowned in gourmet gastronomy and functional nutrition for their rich flavor, luxuriant yolk volume, and extraordinary concentration of critical micronutrients. Weighing roughly three times as much as a standard chicken egg, a single goose egg functions as an all-in-one culinary protein source delivering substantial healthy lipids, fat-soluble vitamins, and trace elements. When analyzing goose egg nutritional value per 100g (raw edible portion without shell), whole goose egg supplies approximately 185 calories, 13.9 grams of complete protein, 13.3 grams of dietary lipids, and 1.35 grams of carbohydrates. At standard culinary portion sizes: one large whole goose egg (approx. 144 grams edible portion) delivers roughly 266 calories and 20.0 grams of high-biological-value protein, while one goose egg white (approx. 82 grams) yields an ultra-lean 39 calories and 8.7 grams of pure protein with zero fat and zero dietary cholesterol.
Whole Goose Egg vs. Goose Egg White: Macro Partitioning & Culinary Performance
The physiological makeup of a goose egg features a very large yolk that accounts for nearly 35% to 37% of total egg mass. The thick albumen (white) constitutes the remaining 63% to 65% and is composed of more than 88% structured water along with functional protein fractions such as ovalbumin, ovotransferrin, and ovomucin. For strength athletes, bodybuilders, or individuals on strict caloric restrictions, isolating the goose egg white provides 8.7 grams of pure, highly bioavailable protein with zero dietary fats. Conversely, consuming the whole goose egg provides the full functional lipid matrix: the yolk supplies 11.3 grams of protein alongside heart-healthy monounsaturated fatty acids, essential phospholipids, and fat-soluble vitamins that enhance post-exercise muscle protein synthesis (MPS) and systemic endocrine signaling.
Yolk-Exclusive Micronutrients: Vitamin B12, Selenium & Choline Superiority
The large, golden-orange yolk of a goose egg acts as a concentrated micronutrient reservoir:
Vitamin B12 (Cobalamin) Super-Potency: Delivering 5.1 µg per 100g (and over 7.3 µg in a single whole egg), one whole goose egg supplies more than 300% of the recommended daily value (DV). Vitamin B12 is essential for cellular DNA replication, myelin sheath integrity in nerve axons, and healthy red blood cell erythropoiesis.
Selenium: Supplying 36.9 µg per 100g (and roughly 53.1 µg per whole egg), just one goose egg provides almost 97% of the daily value. Selenium acts as an essential cofactor for selenoproteins and glutathione peroxidase enzymes, defending vascular endothelial cells from lipid peroxidation while supporting thyroid hormone conversion ($T_4$ to $T_3$).
Iron & Folate (B9): Whole goose eggs supply 3.79 mg of iron (roughly 21% DV) and 109 µg of bioavailable folate per egg, playing a direct role in hemoglobin synthesis, cellular oxygen delivery, and homocysteine remethylation.
Choline: Providing 263 mg of choline per 100g (nearly 379 mg per whole egg), goose eggs deliver over 68% of the daily intake needed to synthesize acetylcholine for neuromuscular control and protect against hepatic fat accumulation.
