Goose Egg

Why goose egg is rated low

Goose egg is low FODMAP. The rating is estimated from what it is made of rather than from a measured serving: like a hen's egg, it is protein and fat with next to no carbohydrate, so it comes in low at "Any typical portion". A goose egg is much bigger than a hen's egg, though, and the rating does not stretch to unusually large amounts, which are not rated here. In practice, the milk, bread, cheese sauce or onion you cook it with is what decides whether the meal stays low.

What changes your risk

• What goes into the pan Scrambling with ordinary milk or cream, or folding in onion, adds a FODMAP load the egg does not have. Use lactose-free milk and the green tops of spring onions instead.
• Baking with it Goose eggs are popular for baking, but a cake or quiche made with wheat flour, honey or ordinary milk is judged by those ingredients, not the egg.
• Hidden garlic and onion Sauces, seasoning blends and fillings for omelettes often carry garlic or onion powder. Check labels before adding them.
• Whole-meal load The egg adds nothing to the FODMAP total, but wheat toast, baked beans and mushrooms on the same breakfast plate all count toward it.

What else works

Hen eggs, duck eggs and quail eggs fill the same role and sit in the same low place for the same reason. Firm tofu works as a scramble base too. The lookalikes that are NOT low are the egg dishes built with high FODMAP partners: quiche in a wheat pastry case, French toast on ordinary wheat bread, eggs scrambled with ordinary milk or cream, and egg salad mixed with onion. Serve goose eggs with gluten free toast, traditional sourdough spelt bread, potato or baby spinach instead.

How to keep it low

Goose eggs have a thick, hard shell, so crack them firmly against a flat surface rather than the rim of a bowl. Because one egg holds more than a hen's egg, recipes that call for hen eggs need adjusting, so weigh the beaten egg against what the recipe expects rather than swapping one for one. Store them in the fridge and use them like any egg: boiled, fried in garlic-infused oil, or scrambled with lactose-free milk and chives.

Common questions

are goose eggs low fodmap

Yes. Goose egg is rated low at "Any typical portion", estimated from what it is made of, since it is protein and fat with next to no carbohydrate.

can i eat goose eggs on the elimination phase

Plain goose eggs fit the elimination phase at "Any typical portion". Keep the add-ins low too, such as lactose-free milk instead of ordinary milk and chives instead of onion.

are goose eggs different from chicken eggs for fodmap

Both are low for the same reason: they are protein and fat. The difference is size, so a single goose egg is a bigger helping than a single hen's egg.

is a goose egg quiche low fodmap

Only if the rest of it is. A wheat pastry case, ordinary cream or onion filling brings FODMAPs the egg does not, so use a gluten free base, lactose-free milk and low FODMAP vegetables.