How healthy is duck?
Is duck healthy? Yes, in sensible portions. Duck scores 36/100 on the HowHealthyIs Score: 100 g provides 201 kcal, 23 g protein and 2.7 mg iron. Skinless duck meat is rich in iron and B vitamins and leaner than its reputation. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Duck ranks higher than 36% of them.
Counts in favor (% daily value per 100 kcal)
- Protein23%
- Iron7%
- Potassium3%
- Magnesium2%
- Vitamin E2%
- Vitamin A1%
- Calcium0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat10%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 40 minus 11 = 29. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in duck?
Calories171kcal
Protein20g
Carbohydrates0g
Fat9.5g
Fiber0g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 201 kcal | 171 kcal | |
| Protein | 23 g | 20 g | 40% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 9.5 g | 12% |
| Saturated fat | 4 g | 3.4 g | 17% |
| Vitamins | |||
| Vitamin A | 23 µg | 20 µg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.7 mg | 0.6 mg | 4% |
| Minerals | |||
| Calcium | 12 mg | 10 mg | 1% |
| Iron | 2.7 mg | 2.3 mg | 13% |
| Potassium | 252 mg | 214 mg | 5% |
| Magnesium | 20 mg | 17 mg | 4% |
| Sodium | 65 mg | 55 mg | 2% |
Source: USDA FoodData Central, "Duck, domesticated, meat only, cooked, roasted" (FDC 172411). Values rounded.
Why is duck good for you?
- 20 g protein in 3 oz, meat only, 40% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.3 mg iron in 3 oz, meat only, 13% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Roasted with fruit
- Stir-fries
What should you watch out for?
- Duck skin is very fatty; most of the fat sits there.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.
How does duck compare?
Common questions about duck
How many calories are in duck?
100 g of duck has 201 kcal. A typical portion, 3 oz, meat only (85 g), has about 171 kcal.
How much protein is in duck?
Duck has 23 g of protein per 100 g, or about 20 g in 3 oz, meat only.
Is duck good for weight loss?
Duck is fairly calorie-dense (201 kcal per 100 g), so portion size matters more than the food itself. 3 oz, meat only is about 171 kcal.