Duck Nutrition Facts and Health Benefits

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Duck, while frequently related to a high body fat content, is much more nutrient dense than you may think. It has mostly healthy unsaturated fat, yet still carries a rich, meaty taste. Many ways to cook include preparing the duck therefore many the fat is made off, leaving skin that is crispy and beef that is lean. The rendered duck fat could be utilized as a healthier substitute for some other animal fats or butter used in cooking.

Duck meat is very flavorful and nutrient dense. It is a great source of healthy fat and protein along with micronutrients like niacin, iron, and selenium. Duck eggs are nutrient dense with an equivalent nutrient profile to chicken eggs (with increased quantities a egg because duck eggs are bigger compared to chicken eggs.)
Duck Nutrition Facts

This particular nutrition info, for example 3 ounce (85g) roasted skinless Pekin duck breast, is supplied by the USDA. The Pekin breed is essentially the most widely consumed type of duck in the U.S.

Calories: 119
Fat: 2g
Sodium: 89mg
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g Protein: 23.5g


Duck alone doesn’t have some carbohydrates (which could mean it doesn’t have some sugar or maybe fiber).

Duck has a great deal of extra fat between your skin and meat, though it does not contain marbled extra fat through the entire muscle as beef. This noticeable fat has given duck a recognition to be loaded with fat. Nevertheless, the quantity of general body fat content is going to vary significantly based on if duck is prepared and consumed with or perhaps without the skin.

In reality, with no skin and noticeable fat, duck meat has much less body fat compared to roasted skinless chicken breasts. For instance, skinless duck breast offers only 2g total fat (0.5g of that is fat) that is saturated per 3 ounce portion. Precisely the same part of roasted skinless chicken breast provides 3g total fat (1g of that is saturated fat). Just like chicken, duck legs & thighs have somewhat somewhat more total weight (a 3 ounce portion of skinless duck legs contains 5g total fat), but duck legs nevertheless have much less body fat compared to skinless chicken thighs.

Furthermore, the vast majority of the fat is good unsaturated fat, including an impressive level of a combination and monounsaturated fat of omega 3 and omega 6 essential fatty acids.

Even when used with skin, the body fat content of duck will differ based on just how much fat was rendered off throughout the baking process. For instance, a duck breast pan seared for thirteen minutes then roasted have much less body fat compared to exactly the same portion of duck seared for a smaller length of time.

Duck meat offers high-quality protein with an assortment of essential and non-essential amino acids.
Minerals and vitamins

Duck contains an assortment of micronutrients, selenium, including iron, along with a little quantity of vitamin C. It has a multitude of B vitamins but is especially loaded with B 12 plus niacin. Like other B vitamins, niacin plays a crucial role in converting carbohydrates into glucose and also metabolizing fatty acids along with proteins. B-12 is important for nerve function, white blood cell development, and DNA synthesis.
Health Benefits

Duck is an animal protein that delivers several of the helpful nutrients typical in meat that is red (such as iron), without just as much saturated fat as reddish meat.
Improves the Immune System

Duck (along with Brazil nuts, fish, along with additional animal proteins) is a great supply of selenium, an essential antioxidant which may assist in preventing cellular damage and fight inflammation, both of which will help support the body’s immune system.
Supports Thyroid Health

To consume a sufficient quantity of selenium is likewise essential for thyroid health.A 3 ounce portion of Pekin duck meat offers more than fifty % of the day value for selenium.
Shields Bones

Some research suggests that eating animal protein, such as duck, might enhance bone density and strength – so long as calcium intake is adequate.

Reduces Heart Disease Risk

While oily fish is regarded as a premier source of omega 3 essential fatty acids, duck additionally contains these heart healthy acids. Eating duck (along with other types of poultry) instead of steak along with other meats loaded with fat that is saturated also offers the possibility for a number of good health outcomes associated with the threat of cardiovascular disease. Additionally, duck provides about so much iron as reddish meat, considerably much more than you receive from chicken.
Substitutes for Other Animal Fats and butter

Duck fat isn’t always healthier compared to some other oils or maybe coconut oil which are liquid at room temperature. While duck fat has a top percent of unsaturated oils, it nevertheless has much more saturated fat compared to coconut oil and doesn’t have all the favorable polyphenols in extra virgin coconut oil.

Nevertheless, in terminology of fat that is saturated, duck fat is better compared to butter, pork fat (lard), or maybe beef fat (tallow) and also may be utilized in a lot of identical applications. Remember that unlike butter, it comes with a pronounced taste that tastes a lot more like animal fat.

There aren’t any allergies or maybe intolerances associated especially with duck. Individuals with some other meat allergies might also respond to duck.

You will find 2 primary breeds of duck raised for consumption: Muscovy and also Pekin. About ninety % of duck meat made in the U.S. is Pekin. Ducks raised for meat can’t typically be treated with hormones or antibiotics.

Based on the USDA, “no hormones are permitted in U.S. duck or maybe goose production [and] few medicines are authorized for ducks…antibiotics aren’t regularly given and aren’t helpful for feed efficiency. If a medication is given – often, through the feed – to cure illness, for instance, a’ withdrawal’ period of days is needed out of time it’s administered until it’s authorized to slaughter the bird. This’s extremely residues are able to exit the bird’s system.”

Storage and Food Safety

Even though many chefs would rather serve duck medium rare, the USDA suggests cooking duck to an internal temperature of 165 degrees F, as you’d with any kind of poultry.

In case you render duck fat, strain it by way of a cheesecloth to remove any particles which might came off of the beef. Allow it to cool then place it in an airtight box in the fridge for as much as six months or even in the freezer for as much as a season.
The best way to Prepare

As game meats, duck has a distinctly rich and solid flavor that’s a mix of sweet and savory. It’s plenty of backbone of flavor much like dark meat chicken or maybe turkey, but is really closer in taste to red meat and possesses a feel and appearance even more like steak.

But there are myriad ways to make duck such as roasted entire duck, roasted and pan-seared duck breast, classic duck leg confit (where duck legs are prepared slow and low in duck fat), duck sausage, and also duck “bacon.” Use rendered duck fat in duck fat fries or maybe duck fat roasted potatoes. Remember that some parts are healthier compared to others. For instance, duck liver from a fattened duck (known as foie gras) is less quite healthy compared to the duck meat out of the breast and leg.

Duck meat pairs especially effectively with vegetables and fruits with natural sweetness like cherries, pomegranate, along with apricots in addition sweet potato and winter squash. The flavor of its is flexible and duck also goes completely well with a lot of other savory types of produce.

In order to make duck breasts, begin by rendering the weight and also crisping up the skin. Score the skin with the fat, slowly, then cook, skin side down to make the fat (this probably takes ten minutes or maybe more). Put the rendered fat into a glass jar to either reserve for one more use or even discard, then transport the duck breasts to a preheated oven to complete baking to the preferred heat.