Which is Healthier, Goose or Turkey?

December 24, 2025 •

4 min read

While both offer high-quality protein, a 100g serving of goose contains significantly more calories, fat, and saturated fat than the same portion of turkey. This article explores whether goose or turkey is healthier by comparing their nutritional profiles, fat content, and overall health benefits to help you make an informed dietary choice.

Quick Summary

Comparing goose and turkey reveals significant differences in their nutritional profiles. Turkey, particularly white meat, is considerably leaner with fewer calories, while goose is richer and higher in fat. Both offer essential vitamins and minerals, but the optimal choice depends on dietary needs and preferences.

Key Points

Turkey is Leaner: Turkey meat, especially the white breast meat, is significantly lower in calories, fat, and saturated fat than goose.
Goose is Higher in Fat and Calories: Goose meat is richer and fattier, with more calories and saturated fat, though it contains beneficial monounsaturated fats.
Nutrient Differences: Goose is an excellent source of iron, while turkey provides more selenium and niacin (Vitamin B3).
Skin-On vs. Skin-Off: Eating skinless turkey breast is the leanest option, while most of the fat in goose is located under the skin and can be drained during cooking.
Preparation is Key: How you prepare either bird has a major impact on its healthiness. Roasting goose on a rack and removing turkey skin are simple ways to reduce fat.
Flavor Profile: Turkey offers a milder flavor, similar to chicken, while goose has a richer, more gamey taste.

Goose vs. Turkey: A Detailed Nutritional Comparison

For those seeking a nutritious poultry option, deciding between goose and turkey requires a closer look at their nutritional makeup. Both birds are popular choices for festive meals and everyday dinners, but their health profiles vary significantly, largely due to differences in fat content. Turkey, especially the white meat, is known for being a very lean protein source, while goose is considerably richer and fattier.

The Macronutrient Breakdown

When evaluating which is healthier, goose or turkey, the primary difference lies in the balance of macronutrients—specifically, protein and fat. Turkey meat is celebrated for being an excellent source of lean protein, which is essential for building and repairing muscle tissue. Goose also provides high-quality protein, but it comes with a much higher fat and calorie count, which is distributed beneath the skin and within the dark, dense meat.

Vitamin and Mineral Content

Both birds are a good source of essential vitamins and minerals, though some differences exist. The availability of specific nutrients often depends on the cut of meat (e.g., breast vs. leg) and whether the skin is consumed. Here is a look at some of the key micronutrients found in each:

Goose: A standout benefit of goose is its high iron content, which often surpasses that of turkey. It also contains notable amounts of zinc, potassium, and several B vitamins, including B6 and B12.
Turkey: Turkey meat is rich in selenium, a powerful antioxidant that helps regulate the thyroid and protect cells from damage. It is also a good source of B vitamins, especially niacin (B3), which is vital for energy metabolism and a healthy nervous system.

Comparison Table: Goose vs. Turkey (per 100g serving)


Nutritional Factor	Goose (with skin)	Turkey (white meat, skinless)	Health Implications
Calories	Significantly higher	Significantly lower	Turkey is better for calorie-controlled diets.
Total Fat	Much higher	Much lower (extra lean)	Turkey is the clear winner for low-fat diets.
Saturated Fat	Higher	Very low	High intake of saturated fat from goose can increase health risks.
Protein	High	High	Both are excellent protein sources.
Iron	Higher	Good source	Goose provides a better source of dietary iron.
Selenium	Good source	Higher	Turkey provides more antioxidant selenium.
Niacin (B3)	Good source	Higher	Turkey is a better source for energy metabolism.

Health Considerations: Making Your Choice

Your choice between goose and turkey ultimately depends on your health goals and how you plan to prepare the meat. The high fat and calorie content of goose make it a rich, indulgent choice, while turkey offers a lighter, leaner alternative suitable for more frequent consumption. For a nutritious, low-fat meal, skinless turkey breast is the superior option. For those with specific nutritional needs, the higher iron content in goose might be beneficial, but it's important to balance this with the higher saturated fat levels.

How to Prepare Your Bird for Optimal Health

Regardless of your choice, preparation methods can dramatically impact the healthiness of your meal. For goose, roasting on a rack is essential to allow the copious amounts of fat to drain away. The rendered goose fat can be saved for flavourful cooking, but should be used in moderation. For turkey, cooking with the skin on can help keep the meat moist, but removing the skin before eating is the best way to reduce fat intake.

Goose Preparation: Prick the skin all over with a fork before cooking to help the fat drain. Roasting on a wire rack over a deep pan is recommended. The rich, flavorful meat pairs well with acidic fruit-based sauces to cut through the richness.
Turkey Preparation: For a healthier option, choose white meat cuts like the breast and remove the skin before eating. Brining can help keep the lean meat moist, and using herbs and spices adds flavor without extra fat.

Conclusion

In the health showdown between goose and turkey, turkey generally emerges as the healthier option due to its significantly lower fat and calorie content. It is a lean, protein-rich meat that is particularly beneficial for those watching their weight or heart health. However, goose can still be enjoyed as part of a balanced diet, especially when prepared carefully to drain excess fat. The final choice comes down to a trade-off between the richer flavor and higher fat content of goose versus the leaner, milder profile of turkey. Both can be part of a healthy diet when consumed in moderation and prepared with a focus on health-conscious techniques.

Additional Tips for Your Meal

Opt for white turkey meat (breast) over dark meat (thighs and legs) for the lowest fat and calorie count.
When cooking goose, save the rendered fat—it's a high-quality fat that contains beneficial monounsaturated fatty acids, though it is still calorie-dense.
Pair either meat with plenty of vegetables and whole grains for a more balanced meal.
Free-range or organic birds tend to have better flavor and a superior fat profile, though they can be more expensive.

Frequently Asked Questions

Yes, goose meat is a good source of high-quality protein, iron, and B vitamins. However, it is also higher in fat and calories than turkey, so it should be consumed in moderation as part of a balanced diet.

Turkey has significantly less saturated fat than goose. This is particularly true for skinless white meat from the turkey breast, which is a very lean protein source.

Yes, removing the skin from goose meat before eating dramatically reduces its fat and calorie content. Much of the fat in goose is stored directly under the skin.

Turkey is the better choice for weight loss due to its lower calorie and fat content, especially when opting for skinless white meat.

Turkey can be easier to cook for large groups as it typically has more meat relative to its size, but care must be taken to prevent it from drying out. Goose requires specific steps, like pricking the skin and draining the fat, to cook properly.

Yes, the rendered fat from a roasted goose is flavorful and can be used for cooking, such as for delicious roast potatoes. It's rich in healthier monounsaturated fats but is still calorie-dense and should be used sparingly.

Turkey is a great source of lean protein and is rich in selenium, which acts as an antioxidant, as well as several B vitamins, including niacin and B6.