KETO VERDICTYES
Goose eggs are excellent for keto with ~1.4g net carbs per 100g and a rich protein–fat profile. Their large size makes one egg highly satiating and nutrient-dense.
Is Goose Egg Keto?
Eggs
Goose eggs are excellent for keto with ~1.4g net carbs per 100g and a rich protein–fat profile. Their large size makes one egg highly satiating and nutrient-dense.
- Net carbs (100g)1.4g
- Protein (100g)15g
- Fat (100g)13.3g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
1.4g
Total Carbs
1.4g
Fiber
0g
Protein
15g
Fat
13.3g
Calories
185
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs (~1.4g/100g) with zero fiber to subtract
- Large egg = strong satiety and easy macro control
- Excellent protein + fat balance for keto meals
- Highly filling—great centerpiece for breakfast or brunch
- Nutrient-dense compared with many protein options
- Good culinary value per serving when available
HEALTH BENEFITS
- Rich in choline for brain and liver health
- Provides lutein and zeaxanthin to support eye health
- Good source of selenium and other essential minerals
- Contains fat-soluble vitamins that are better absorbed with dietary fat
- Omega-3 content can be higher than chicken eggs (feed-dependent)
- Supports muscle repair and recovery via complete protein
PREPARATION SUGGESTIONS
SINGLE-EGG MEAL
Fry or poach in butter or ghee; the large size makes it a full meal.
LUXURIOUS OMELET
One goose egg yields a generous omelet; fold in spinach, parmesan-cheese, and herbs.
RICH SCRAMBLE
Scramble softly with cream and chives; finish with smoked salmon or crispy bacon.
BAKED GOODS
Substitute for ~2 chicken eggs in keto baking (cakes, brownies) for extra richness.
PREMIUM CUSTARD
Use yolk-forward recipes (custards, crème) for ultra-silky texture.
SOFT-/HARD-BOILED
Because it’s larger, simmer ~12–15 min for soft-set; ~18–20 min for hard-boiled. Cool in ice water.