Duck meat is a rich, flavorful alternative to chicken and turkey, often featured in gourmet dishes. But is duck actually healthy? How does it compare to other poultry in terms of nutrition?
This guide dives deep into duck nutrition facts, covering:
✔ Calories, protein, and fat content
✔ Vitamins & minerals in duck meat
✔ Health benefits vs. drawbacks
✔ How duck compares to chicken and turkey
Whether you’re a foodie or health-conscious eater, let’s explore whether duck deserves a spot on your plate.
Duck Nutrition Facts (Per 100g Cooked, Skin-On)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 337 kcal | 17% |
| Protein | 19g | 38% |
| Total Fat | 28g | 43% |
| Saturated Fat | 9.5g | 48% |
| Iron | 2.7mg | 15% |
| Zinc | 2.6mg | 24% |
| Selenium | 22mcg | 40% |
| Vitamin B6 | 0.3mg | 18% |
| Niacin (B3) | 5.1mg | 32% |
Key Takeaways:
- High in protein (great for muscle building).
- Rich in iron & zinc (supports immunity & energy).
- Higher in fat than chicken/turkey (mostly in the skin).
Is Duck a Healthy Meat? Pros & Cons
✅ Health Benefits of Duck
✔ High-Quality Protein – Supports muscle growth & repair.
✔ Rich in Iron – Helps prevent anemia (more than chicken).
✔ Good Source of Selenium – Boosts thyroid function & immunity.
✔ Contains Healthy Fats – Includes monounsaturated fats (like olive oil).
❌ Potential Drawbacks
❌ High in Saturated Fat (Skin-on duck has more than chicken).
❌ Higher in Calories – Not ideal for low-calorie diets.
❌ Not Lean Like Chicken Breast – Better suited for occasional eating.
People Also Ask: Duck Nutrition FAQs
1. Is Duck Healthier Than Chicken?
- Duck has more iron, zinc, and B vitamins than chicken.
- But chicken breast is leaner (fewer calories & less fat).
- Verdict: Duck is more nutrient-dense, but chicken is better for low-fat diets.
2. What Are the Main Nutrients in Duck?
- Protein, iron, zinc, selenium, B vitamins (especially B3 & B6).
3. Is Duck Healthier Than Turkey?
- Similar protein, but duck has more fat & calories.
- Turkey is leaner, but duck has more iron & zinc.
- Verdict: Turkey wins for low-fat diets; duck for nutrient density.
4. Can Duck Be Part of a Healthy Diet?
Yes, in moderation. Opt for skinless duck breast to reduce fat intake.
Duck vs. Chicken vs. Turkey: Nutrition Comparison
| Meat (100g Cooked) | Calories | Protein | Total Fat | Iron |
|---|---|---|---|---|
| Duck (with skin) | 337 | 19g | 28g | 2.7mg |
| Chicken Breast (skinless) | 165 | 31g | 3.6g | 1mg |
| Turkey Breast (skinless) | 135 | 30g | 1.7g | 1.2mg |
Takeaway:
- For lean protein → Choose chicken/turkey.
- For more nutrients → Duck is a good occasional option.
How to Make Duck Healthier
✔ Remove the skin (cuts fat by 50%).
✔ Choose roasting/grilling over frying.
✔ Pair with fiber-rich veggies (balances the meal).
✔ Eat in moderation (1-2 times per week max).
Final Verdict: Should You Eat Duck?
Duck is nutrient-dense and delicious, but its high fat content means it’s best enjoyed occasionally. If you’re watching calories, opt for skinless duck breast or leaner poultry like chicken/turkey.
Try it in:
- Asian-style stir-fries (skinless)
- Roasted duck with veggies
- Duck confit (as a treat!)