Know what’s on your plate
Duck meat
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 137 kcal —
- Protein 20 g 39%
- Carbohydrate 0 g 0%
- Fat 6.5 g 8%
- Saturated fat 2 g 10%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 110 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 24 µg 3%
- Vitamin C 0 mg 0%
- Vitamin E 0.02 mg 0%
- Thiamin (B1) 0.36 mg 30%
- Riboflavin (B2) 0.45 mg 35%
- Niacin (B3) 5.3 mg 33%
- Pantothenic acid (B5) 1.6 mg 32%
- Vitamin B6 0.34 mg 20%
- Biotin (B7) 6 µg 20%
- Folate (B9) 25 µg 6%
- Vitamin B12 3 µg 125%
Minerals
- Calcium 12 mg 1%
- Iron 2.4 mg 13%
- Magnesium 19 mg 5%
- Phosphorus 200 mg 16%
- Potassium 290 mg 6%
- Zinc 1.9 mg 17%
- Copper 0.34 mg 38%
- Selenium 22 µg 40%
Similar foods
- Duck meat and skinraw273 kcal / 100 g
- Wild duck meat and skinraw211 kcal / 100 g
- Domesticated duck meatraw135 kcal / 100 g
- Duck meat with skinmarinated, raw238 kcal / 100 g
- Domesticated duck meat and skinraw404 kcal / 100 g
- Duckraw, meat only, weighed with fat, skin and bone38 kcal / 100 g
- Whole duckraw138 kcal / 100 g
- Duck liverdomesticated, raw136 kcal / 100 g
- Goose meatraw155 kcal / 100 g
- Wild duck legwith skin, raw206 kcal / 100 g
Questions about Duck meat
How do you get crispy skin on duck?
Pat the skin completely dry, score it without cutting into the meat, and start the duck skin-side down in a cold pan. Cook over medium heat for about 8–12 minutes, pouring off the rendered fat as it collects, then turn it briefly to finish.
How long should you roast duck breast?
For a whole duck breast, cook it skin-side down in a pan for 8–12 minutes to render the fat, then turn it and cook for a few minutes more. For a conservative food-safety finish, check that the centre reaches 75 °C; rest it for 5 minutes before slicing.
How do you choose duck meat for a meal?
Choose duck breast for quick pan-cooking and legs for slow braising or confit, where the connective tissue has time to soften. For roasting a whole bird, look for unbroken skin and a plump breast.
How should you store raw duck meat?
Keep raw duck covered on the lowest shelf of the fridge and use it within 1–2 days, or freeze it. Thaw frozen duck in the fridge, not on the worktop, and keep it separate from ready-to-eat food.
What goes well with duck meat?
Duck’s rich flavour works well with sharp fruit such as orange, cherry or apple, and with cabbage, lentils or roast potatoes. In a French-style meal, try it with lentils or a fruit sauce to balance the richness.
What is duck confit?
Duck confit is duck legs salted and slowly cooked in duck fat until tender, then often browned in a pan or hot oven so the skin crisps. The cooking fat can be strained and reused.
Is duck meat high in protein?
Yes. A 100 g portion provides 20 g of protein; it also contains 3 µg of vitamin B12.
Is duck meat fattier with the skin on?
Yes: duck meat with skin has 238 kcal and 18.8 g of fat per 100 g, compared with 137 kcal and 6.5 g in duck meat. Removing the skin reduces the fat substantially.
Source: CoFID (UK) 18-489 · per 100 g · carbohydrate per EU label, fibre excluded
