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All About Goose Fat

As with all fats, goose fat is relatively high in calories at around 115 calories per tablespoon, however it contains fewer saturated fats than butter or lard, is higher in monounsaturated and polyunsaturated fats and is also rich in Oleic acid (a monounsaturated fatty acid) which is believed to lower blood cholesterol levels.

goose fat is a good source of energy; 1 gram of fat provides 9 Kcal. Government guidelines recommend that fats make up a third of our diet. For the average woman this means about 76g a day; for men, roughly 100g.

* Fat is an essential part of any balanced diet. It provides the body with the fat-soluble vitamins A, D, E and K; which are essential for growth; and contains essential fatty acids which are important in maintaining normal health and body functions.
* Although animal fats are often considered to be ‘bad fats’, goose fat is one of the better ones and contains far fewer saturated fats than butter or lard. Goose Fat contains 32.7g Saturated Fat per 100g compared with 54g for Butter and 40.8g for Lard.
* Goose Fat is high in ‘heart healthy’ monounsaturated (55g compared to 19.8g in butter) and polyunsaturated fats (10.8g compared to 2.6g in butter).
* Goose Fat is also rich in Oleic acid C18.1 (a specific type of monounsaturated fatty acid) which can lower blood cholesterol levels. Goose Fat contains on average 58% oleic acid, C18.1, and is generally higher in comparison to other animal fats.

How much fat to be consumed daily?

1. To improve overall health: No more than 30% of total calories from fat.
2. Overweight with low risk of heart disease: No more than 30% of total calories from fat.
3. Family history of heart disease, or have cardiovascular risk factors: No more than 20% of total calories from fat.
4. If you have heart disease: discuss with your Doctor. No more than 10% of total calories from fat.

The US Department of Agriculture ( recommends the following Dietary Guidelines for Americans (2005):

1. Consume
Saturated fats : less than 10 percent of calories from saturated fatty acids
Trans fatty acids : as low as possible
Cholesterol : less than 300 mg/day
Total fat intake (mostly polyunsaturated and monounsaturated fats) : 20 to 35 percent of calories
2. Select lean, low-fat or fat-free poultry, dry beans, and milk or milk products.

Fat Calculations

Suppose you want to get 20% of your calories from fat, and your targeted calorie intake is 2000 calories per day.

1. First calculate fat calories.
20% of 2000 = 2000×0.20 = 400 fat calories
2. Calculate Fat to be consumed.
Remember that 1g of fat gives you 9 calories.
Therefore, 400 fat calories = 400/9 = 44.45 g fat

It means that if your total targeted calorie intake is 2000 calories, and you want to eat 20% of calories from fat, you should eat 44.45 g of total fat per day.

Table below gives the cholesterol content in oils butter and animal fats.

All cholesterol values are

Oils, Butter, Fat
(1 cup or as mentioned)
Almond oil, 1 tablepoon 0mg
Cholesterol in Vegetable oils such as canola oil, corn oil, peanut oil,
safflower oil, sunflower oil,
soybean oil, etc.), 100g
Lard, 100g 95mg
Dripping, beef, 100g 95mg
Butter, salted, 100g 95mg
Clairified Butter (Ghee), salted, 100g 200mg
Margarine (all vegetable), 100g 0-5mg
Beef fat, 100g 97mg
Chicken fat, 100g 77mg
Duck fat, 100g 91mg
Goose fat, 100g 91mg

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