Nutritional Food Fact Sheet Series


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In early May geese arrive from the south with plenty of meat and fat on them and northerners enjoy going out on the land to hunt geese.  Northerners freeze geese for year round use. They also collect goose fat and oil to use on dry skin.  The fat’s healing quality makes it an ideal salve for sores.  

What do we know about goose?

Northerners enjoy eating goose because it means the arrival of spring. They like the taste and juicy texture of goose meat, usually eaten boiled or roasted. 

Nutrients in goose

Nutrients Contents per Serving

Meat, cooked
(75 g)

Egg, uncooked
(1 egg)

An excellent food source means it supplies 25% or more of a nutrient per day

Protein, Iron
Omega-3 fat
B Vitamins

Protein, Iron
Omega-3 fat
Vitamin A
B Vitamins

A good source supplies 15 - 24% of a nutrient per day   Vitamin D
A fair source supplies 5 - 14% of a nutrient per day

Omega-6 fats

  • The leg and skin have higher amounts of fat. The breast meat has less fat.
  • Reference Serving Sizes are from Canada’s Food Guide (dried = 35g, cooked = 75g, raw = 90g).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Goose meat is an excellent source of protein. Protein keeps us healthy by building and repairing our muscles, skin and blood.
  • Goose meat is an excellent source of riboflavin and vitamin B-6. These vitamins help our bodies use energy from foods.  B vitamins are important for growth and healthy skin, hair, nerves and muscles.  
  • Goose meat is an excellent source of iron - more than beef, pork or chicken. Iron helps make healthy blood that flows through our bodies, giving us energy to be active and to grow strong. Healthy blood keeps us from getting tired.  
  • Goose eggs are excellent sources of many nutrients such as protein, iron, omega-3 fats and vitamins A, B and folate, good sources of vitamin D and fair sources of calcium.   

Prepare Foods Safely

  • Use safe food handling practices – wash your hands and equipment.
  • Eat meat only when properly cooked, dried, or aged.
  • To store meat, use only clean containers or bags made for FOOD storage.

Storage Tips

Meat How to Store Refrigerator Freezer
Raw Store Separately 1 – 2 days 4 – 12 months
Cooked Store separately from raw Reheat cooked meat only once/ keep for 3 days 1 - 3 months

Healthy Eating

Prepare foods in traditional ways to avoid too much added sugar, fat and salt.  The legs and skin of geese have higher amounts of fat; however, traditional fats are healthier for us. Aging, drying, or roasting are healthy ways to prepare goose. 

Have roasted goose for a meal with wild or brown rice, beans and fruit (frozen or canned when fresh is not in season).  Or, eat with bannock and dried fruit for a healthy snack when travelling out on the land.  Have water to drink with your meals and snacks.

Hunting and fishing for a healthy lifestyle

Getting out on the land is part of our northern way of life. It is great to be active. Hunting, fishing, gathering, and eating traditional foods helps keep us healthy.

For more information contact:

  • Community Health Representatives
  • Registered Dietitians
  • Band Office and Local Elders
  • Territorial Nutritionist, Department of Health and Social Services