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Duck

Poultry

Duck

A high-fat, zero-carb poultry meat prized for its rich flavor and crispy skin when roasted.

Duck is a flavorful, dark meat poultry known for its thick layer of subcutaneous fat and rich taste. Unlike chicken or turkey, duck is significantly higher in fat and calories, making it a unique protein source that behaves more like red meat in culinary and nutritional contexts.

fat-dense animal protein

Typical serving · 170g

Common varieties · pekin, muscovy, moulard, mallard

60health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicDiabetes-friendly

The story

What makes it unique

Duck is a protein-dense poultry meat with a significantly higher fat content than chicken or turkey, particularly in the skin. It digests moderately slowly due to the high fat content, which also contributes to strong satiety. As a zero-carbohydrate whole food, it has no glycemic impact. The macronutrient profile is dominated by fat and protein, and it is typically cooked by roasting to render subcutaneous fat.

Varieties: pekin · muscovy · moulard · mallard

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

337kcal

Density 3.37 kcal/g

Protein

19g

Carbs

0g

Fat

28g

Fiber

0g

Sugar

0 g

Sodium

60 mg

Potassium

250 mg

Glycemic index

0

Glycemic load

0

Water content

50%

Standout compounds

Nutrient highlights

  • Selenium

    high

    Supports thyroid function and antioxidant defense

  • Niacin (B3)

    high

    Essential for energy metabolism and nervous system function

  • Protein

    high

    Supports muscle growth, repair, and satiety

  • Iron

    moderate

    Crucial for oxygen transport in the blood

  • Zinc

    moderate

    Important for immune function and wound healing

Wellness map

Health scores & processing

Weight loss
40
Satiety
70
Blood sugar
90
Gut health
50
Heart health
40
Fitness
65
Processing
90

NOVA processing scale

1
Min
2
3
4
Ultra

unprocessed or minimally processed · Whole food

Whole duck is an unprocessed animal tissue requiring only butchering and cooking before consumption.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Duck carries standard poultry contamination risks like Salmonella. Proper cooking to an internal temperature of 165°F (74°C) eliminates microbial risks.

70safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • Salmonella
  • Campylobacter

Safer choices

Organic or free-range ducks to reduce antibiotic and pesticide exposure.

Prep tips

Do not wash raw duck to avoid spreading bacteria; ensure thorough cooking and avoid cross-contamination with raw juices.

Standard poultry safety inspections apply; antibiotic use regulations vary by country and farming practices.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High calorie density and fat content make portion control essential for weight loss; removing the skin significantly reduces calories and fat.

  2. Blood sugar

    Contains zero carbohydrates, resulting in no glycemic impact and excellent blood sugar stability.

  3. Fitness & energy

    Provides high-quality protein for muscle repair, but high fat content slows digestion, making it less ideal for immediate post-workout recovery.

  4. Gut health

    Lacks dietary fiber, so it does not directly support gut motility or microbiome diversity.

  5. Processing quality

    Whole duck is an unprocessed whole food; nutritional quality depends on cooking methods and whether the skin is consumed.

  6. Food safety

    Must be handled like all raw poultry to prevent bacterial contamination; cooking to 165°F is required for safety.

  7. Common mistakes

    Assuming duck breast is as lean as chicken breast; eating the skin adds massive amounts of fat and calories.

  8. Best preparation

    Roasting to render fat from the skin, or searing skin-on breast to crisp the fat while keeping meat medium-rare.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Keto and Low-Carb Diets

    Zero carbs and high fat content make duck ideal for maintaining ketosis and meeting fat macros.

  • High-Protein Meals

    Provides complete protein with all essential amino acids for muscle maintenance and repair.

  • Special Occasion Roasts

    Rich flavor and impressive presentation make it a popular centerpiece for festive meals.

Balance sheet

Pros & cons

Upsides

  • Zero carbohydrates with no glycemic impact
  • Rich in high-quality complete protein
  • Excellent source of B vitamins, especially niacin
  • High fat content provides strong satiety
  • Good source of selenium and iron

Trade-offs

  • Very high in calories and fat, particularly saturated fat
  • Skin is extremely calorie-dense
  • Slower digestion due to high fat content
  • More expensive than common poultry like chicken
  • Requires careful cooking to render fat properly

Fit check

Who is it for?

Great match

  • keto and low-carb diets
  • high-protein diets
  • nutrient-dense whole food eating
  • winter meals requiring high energy

Consider alternatives

  • low-fat diets
  • strict calorie counting
  • rapid post-workout digestion
  • people managing high cholesterol

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Duck

    This food

    Duck

    VS85% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is extremely lean while duck is high in fat, especially in the skin.

    Chicken breast is far leaner and lower in calories, while duck provides more fat for keto diets.

    Duck vs Chicken Breast
  • Duck

    This food

    Duck

    VS95% alike
    Goose

    Compare with

    Goose

    Goose is even higher in fat and calories than duck, with a similar flavor profile.

    Duck is slightly leaner and lower in calories than goose, though both are high-fat poultry.

    Duck vs Goose
  • Duck

    This food

    Duck

    VS80% alike
    Turkey Breast

    Compare with

    Turkey Breast

    Turkey breast is ultra-lean and low-calorie, whereas duck is high-fat and calorie-dense.

    Turkey breast is vastly superior for weight loss, while duck fits high-fat low-carb diets better.

    Duck vs Turkey Breast
  • Duck

    This food

    Duck

    VS90% alike
    Chicken Thigh

    Compare with

    Chicken Thigh

    Duck is significantly higher in fat than chicken thigh, even with skin removed.

    Chicken thigh offers a middle ground for fat and calories, while duck is much richer.

    Duck vs Chicken Thigh
  • Duck

    This food

    Duck

    VS75% alike
    Beef Ribeye

    Compare with

    Beef Ribeye

    Beef ribeye has slightly more saturated fat, while duck fat is higher in monounsaturated fats.

    Beef ribeye and duck are both high-fat, zero-carb options, but duck fat has a more favorable lipid profile.

    Duck vs Beef Ribeye
  • Duck

    This food

    Duck

    VS70% alike
    Pork Belly

    Compare with

    Pork Belly

    Pork belly is primarily fat with some protein, while duck offers a better protein-to-fat ratio.

    Duck provides significantly more protein per calorie than pork belly, making it the better meat option.

    Duck vs Pork Belly
  • Duck

    This food

    Duck

    VS70% alike
    Lamb Shoulder

    Compare with

    Lamb Shoulder

    Lamb shoulder is high in saturated fat, while duck offers more monounsaturated fat.

    Duck and lamb shoulder are both rich, but duck has a slightly better fat profile and fewer calories.

    Duck vs Lamb Shoulder
  • Duck

    This food

    Duck

    VS85% alike
    Cornish Hen

    Compare with

    Cornish Hen

    Cornish hen is much leaner and lower in calories than duck.

    Cornish hen is a leaner poultry choice, while duck provides a richer, fattier eating experience.

    Duck vs Cornish Hen
  • Duck

    This food

    Duck

    VS80% alike
    Quail

    Compare with

    Quail

    Quail is much leaner and lower in calories, offering a milder flavor.

    Quail is a lighter, leaner game bird, whereas duck is heavy and fat-dense.

    Duck vs Quail
  • Duck

    This food

    Duck

    VS80% alike
    Pheasant

    Compare with

    Pheasant

    Pheasant is very lean and low in fat, while duck is highly marbled with fat.

    Pheasant is a lean, low-calorie game bird, while duck is a high-fat, high-calorie alternative.

    Duck vs Pheasant

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is duck meat healthy?

    Duck is highly nutritious, offering rich protein, B vitamins, and minerals like selenium and iron. However, it is high in fat and calories, especially if consumed with the skin on.

  • Can you eat duck on a keto diet?

    Yes, duck is excellent for keto because it is zero-carb and high in fat, particularly if eaten with the skin to maximize fat intake.

  • Is duck red meat or white meat?

    Nutritionally and culinarily, duck behaves like red meat due to its high myoglobin and fat content, though biologically it is classified as poultry.

  • Is duck healthier than chicken?

    Chicken breast is leaner and lower in calories, making it better for low-fat diets, while duck provides more fat and iron, making it better suited for low-carb or keto diets.

  • Does duck have a lot of cholesterol?

    Duck contains dietary cholesterol, particularly in the skin, but its impact on blood cholesterol is primarily driven by its high saturated fat content.

  • Can diabetics eat duck?

    Yes, duck has zero carbohydrates and will not spike blood sugar, but diabetics should be mindful of the saturated fat intake for heart health.

  • What is the healthiest way to cook duck?

    Roasting duck allows the thick layer of subcutaneous fat to render off, making the meat leaner than pan-frying, while still achieving crispy skin.

  • Is duck fat healthy?

    Duck fat is high in monounsaturated fats (like oleic acid) and contains less saturated fat than butter, making it a moderate, flavorful cooking fat choice.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

90

Comparisons