01329 829444 / 0800 4581388

Turkey v. Goose

School Of Nutrition Posted Dec 22, 2014 Future Fit Training


With Christmas upon us, you will be making preparations for Christmas dinner. Both turkey and goose are popular choices, but which one is better for you?

Turkey v. Goose

Let’s look at some stats comparing 100g servings:

 

Turkey
roasted, skinless

Goose
roasted, skinless

 Calories

170Kcal

238kcal

 Protein

29.3g

29g

 Carbohydrates

0g

0g

 Fat

5g

12.7g

 Saturated Fat

1.6g

4.6g

 Niacin (vitamin B3)

5.4g

4.1g

 Vitamin B6

0.5g

0.5g

 Iron

2.5mg

2.9mg

 Phosphorus

213mg

309mg

 Zinc

3.1mg

3.2mg

 Selenium

36.8mcg

25.5mcg

 

  • Both are great sources of protein.
  • Goose contains significantly more calories, fat and saturated fat than turkey.
  • Both contain similar amounts of vitamin B6, iron and zinc. But turkey provides slightly more vitamin B3 than goose. Niacin is needed for energy metabolism, proper digestion, and a healthy nervous system.
  • The same portion of turkey will provide a third less phosphorus than goose but 44% more selenium. Selenium acts as an anti-oxidant, scavenging free radicals that can damage cells and contribute to cardiovascular disease, cancer and cognitive decline.

OUR WINNER: Turkey!

We have to hand it to turkey for its lower calorie, fat and saturated fat content and higher amounts of vitamin B3 and selenium.

Whichever bird you choose, just bear in mind that dark meat is higher in fat and calories than white meat and that the skin is high in fat. So for a nutritious, healthy meal choose skinless breast meat.

Written by Victoria Trowse

Are you ready to become a Nutrition Adviser?

Call for more information

0800 458 1388

Free Trial Prospectus & Price List