Duck
Duck is a waterfowl meat rich in iron, B vitamins, and selenium. It has a higher fat content than chicken, and its overall fat profile includes modest amounts of omega-3 fatty acids alongside saturated and monounsaturated fats.
Also known as: duck meat, domestic duck, Pekin duck, Muscovy duck
Scientific & Editorial Standard: This information is synthesized from peer-reviewed databases (such as PubMed, NIH, NHS, and Mayo Clinic) and validated using multi-model cross-referencing by the Plateify Editorial Team. It is intended for educational purposes and is not medical advice. If you suspect food sensitivities, consult a healthcare provider.
Duck is a domesticated waterfowl (Anas platyrhynchos domesticus) consumed as meat in cuisines worldwide, particularly in Chinese, French, and Southeast Asian cooking. Unlike chicken and turkey, duck is fattier and darker-fleshed due to the myoglobin concentration in its muscles. Common preparations include roasted duck, duck confit, and ground duck for patties or sausages. Duck eggs are also eaten, though less commonly than chicken eggs in Western markets.
Duck meat provides approximately 19–26 g protein per 100 g cooked serving, with fat content ranging from 7–35 g depending on whether skin is included. The fat profile includes saturated, monounsaturated, and polyunsaturated fatty acids; total omega-3 content (including ALA, EPA, and DHA) is roughly 0.1–0.4 g per 100 g depending on cut and preparation, which is modest and broadly comparable to other poultry. Duck is a notable source of iron (1.3–2.7 mg per 100 g), selenium (22–38 mcg per 100 g), and B vitamins including niacin and B12. The higher fat content slows gastric emptying compared to lean poultry, which may prolong satiety but can delay digestion in sensitive individuals.
Iron and Micronutrient Status
Duck meat is among the more iron-dense poultry options, providing heme iron that is more bioavailable than non-heme plant sources. A 100 g serving of roasted duck with skin provides a good amount of iron toward daily requirements, though the contribution varies meaningfully by sex given the differing RDAs for adult men and premenopausal women. Selenium content supports thyroid and antioxidant enzyme function; at 22–38 mcg per 100 g cooked duck, a serving provides roughly 40–70% of the adult RDA of 55 mcg.
Portion and Dietary Considerations
A standard serving of duck is 85–100 g (3 oz cooked). Duck skin is a significant source of saturated fat; consuming skinless duck reduces total fat content by 60–70% and substantially lowers saturated fat intake. Duck meat is not a common allergen, but individuals sensitive to poultry in general should exercise caution. The high histamine content in aged or processed duck products (including duck confit) may trigger reactions in people with histamine sensitivity or mast cell activation concerns. Duck is naturally low in sodium unless cured or salted during processing.
Frequently Asked Questions
Is duck meat healthier than chicken?
Duck contains more iron and selenium per serving than chicken, but also has a higher overall fat content, particularly saturated fat when skin is included. Neither is inherently 'healthier'—the choice depends on dietary goals and overall fat intake. Skinless duck reduces the fat gap significantly.
Does duck meat cause inflammation?
Duck meat itself is not inherently inflammatory. Its omega-3 content is modest compared to fatty fish. High-heat cooking or frequent consumption of processed duck products may increase formation of advanced glycation end products (AGEs), a factor to consider if inflammation is a concern.
Can people with histamine sensitivity eat duck?
Fresh, lightly cooked duck has low histamine levels and is generally tolerated. Aged preparations like duck confit, cured duck, and store-bought duck sausages accumulate histamine during storage and processing, and should be approached cautiously by those with histamine intolerance or mast cell activation disorders.
How much duck should I eat in a serving?
A standard serving is 85–100 g (3 oz) cooked duck, comparable to other meat proteins. This provides approximately 20–26 g protein. Frequency and portion should account for overall saturated fat intake, especially if consuming skin-on duck regularly.
Sources
- FoodData Central — Duck, raw — USDA
- Protein Foods — Poultry — Harvard School of Public Health — The Nutrition Source
- Dietary Reference Intakes for Iron — NIH Office of Dietary Supplements
- Dietary Reference Intakes for Selenium — NIH Office of Dietary Supplements
Educational content: This page is for general informational purposes only. Individual responses to foods vary widely. If you suspect a food allergy or sensitivity, consult a licensed dietitian, allergist, or physician before making dietary changes. Full disclaimer
Some content on this site is AI-assisted. While we strive for accuracy, information may not reflect the latest research. Always verify health information with a professional.
See how Duck affects you personally.
Try Plateify Free →