Goose egg (whole, raw) nutrition facts
Per 1 egg · 144 g
of a 2,000 cal day
- Protein20g31% of calories
- Carbs1.9g3% of calories
- Fat19g66% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Goose egg (whole, raw) (1 egg, 144 g) has 266 calories, with 20 g of protein, 1.9 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (40% DV), Vitamin A (30% DV) and riboflavin (b2) (42% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 409% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin A30%
- Riboflavin (B2)42%
- Vitamin B626%
- Folate (B9)27%
- Vitamin B12306%
Good source of
10–19% of the daily value
- Vitamin D16%
- Vitamin E12%
- Thiamine18%
- Zinc17%
- Copper10%
Watch
20%+ of the daily value
- Saturated fat26%
- Cholesterol409%
Vitamins & minerals
Amounts for 1 egg (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 269 μg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 16% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 109 μg | 27% |
| Vitamin B12 | 7 μg | 306% |
| Pantothenic acid | 3 mg | 51% |
| Choline | 379 mg | 69% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 5 mg | 66% |
| Potassium | 302 mg | 6% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 300 mg | 43% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.1 mg | 2% |
| Selenium | 53 μg | 97% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 19 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 266 μg | — |
| Serine | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 2 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 266 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Goose egg (whole, raw)?
One serving of Goose egg (whole, raw) (1 egg) has 266 calories, which works out to 185 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Goose egg (whole, raw) high in protein?
Yes. It has 20 g of protein per serving, and 31% of its calories come from protein (7.5 g of protein per 100 calories).
Is Goose egg (whole, raw) keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Goose egg (whole, raw)?
199 mg per serving.
How much sugar is in Goose egg (whole, raw)?
1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
