Duck — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 6, 2024

Duck is a rich and flavorful type of poultry that offers a distinctive taste compared to chicken. Learn about the different cuts of duck, the nutritional benefits it provides, and tips for cooking duck to achieve crispy skin and tender meat.

Nutrition facts

Check the detailed nutritional values of a duck, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 337 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	0 g	-
Fiber	0 g	-
Sugars	0 g	-
Glycemic Index	0	-
Protein	19 g	38%
Sodium	89 mg	3.87%
Total Fat	28	35.9%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes duck stand out:

19 g

🧀 Good Protein Content

Did you know?

😋

Duck is a rich source of protein and iron, with a flavor more intense than chicken.

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Store fresh duck in the refrigerator and use within one to two days. For longer storage, freeze it in an airtight container or freezer bag for up to six months. Cooked duck can be refrigerated for up to four days.

Health benefits

Explore how duck, rich in protein and healthy fats, can be a flavorful addition to your diet, supporting muscle health and overall wellness.

High in protein, essential for muscle growth, repair, and overall body function.
Rich in healthy fats, particularly monounsaturated fats, which support heart health and provide energy.
Contains essential vitamins and minerals such as Vitamin B6, B12, niacin, iron, zinc, and selenium, which support energy metabolism, immune function, and overall health.
Supports heart health by providing omega-3 and omega-6 fatty acids, which can help reduce inflammation and improve cardiovascular health.
May support brain health due to its content of Vitamin B12 and omega-3 fatty acids, which are important for cognitive function and nervous system health.

Health risks

Recognize the potential risks associated with duck.

High fat content particularly in the skin, which can contribute to increased cholesterol levels and raise the risk of heart disease when consumed frequently.
High calorie content which can contribute to weight gain if consumed in large quantities or as part of a calorie-dense meal.
Risk of contamination with harmful bacteria such as Salmonella or Campylobacter if the duck is not properly cooked to a safe internal temperature.
Potential for high sodium content particularly in prepared or processed duck products, which can contribute to hypertension and increased cardiovascular risks.

Add duck to your digital grocery list!

How to choose duck

When selecting duck, the skin should be clean and the flesh firm. Look for meat that has a uniform color without any bruises or excessive blood spots. Press on the breast; the skin should be resilient, indicating the meat is fresh.

Do not choose duck that smells gamey or has slimy skin, as these are signs of spoilage. Fresh duck should have a mild, not overpowering scent, and the fat should be white or cream-colored, not yellow.

How to store duck

Fresh duck should be stored in the refrigerator and used within two days. Keep it in its original packaging or transfer to an airtight container to maintain freshness. Properly stored, duck can be frozen for up to six months.

Improper storage can lead to spoilage and bacterial growth. It’s important to avoid leaving duck exposed to air and moisture. Ensure the container is sealed tightly to preserve flavor and prevent contamination. Always use clean utensils when handling duck.

✅ Extra Tip

Place a small tray or dish underneath the duck in the refrigerator to catch any drips and maintain a clean storage environment.

How long does it last?

Duck can last for 1-2 days in the refrigerator. For longer storage, duck can be frozen for up to 6-9 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover duck can be used in a variety of flavorful dishes. Shred the meat and add it to salads, wraps, or sandwiches for a rich, savory bite, or mix it into a stir-fry with vegetables and rice. Duck is also great in soups or stews, where its tender meat adds depth and richness.

Use duck in a pasta dish with a creamy or tomato-based sauce, or incorporate it into a duck confit hash with potatoes and herbs. If you have a lot of leftover duck, consider making a batch of duck tacos with slaw and a tangy sauce, or using the meat in a duck risotto with Parmesan and peas. Duck can also be added to a pizza or flatbread with ingredients like goat cheese, figs, and arugula. For a quick snack, reheat the duck and serve it with a dipping sauce, or use it as a filling for spring rolls.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How duck supports specific health conditions

Duck is a rich source of protein, promoting muscle health and tissue repair. It contains high levels of iron, supporting blood health by preventing anemia. Duck also provides healthy fats, particularly omega-3 fatty acids, which promote heart health by lowering cholesterol levels and reducing inflammation.

However, due to its fat content, duck should be consumed in moderation to maintain weight management and heart health.