Calories in Duck: Nutrition Facts & Serving Sizes
Per 1 unit (yield from 1 lb ready-to-cook duck) (137g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Duck is a flavorful poultry option with a richer taste than chicken or turkey due to its higher fat content and darker meat. A standard serving of 137g (yield from 1 lb ready-to-cook duck) contains 185 calories, 25.1g of protein, and 8.2g of fat. Per 100g, duck provides 135 calories and 18.3g of protein with 6g of fat. Compared to skinless chicken breast at 120 calories and 22g of protein per 100g, duck is slightly higher in calories and fat but delivers similar protein density. Duck is especially rich in B vitamins: 5.3mg niacin, 0.4mg thiamin, 0.5mg riboflavin per 100g. Iron stands at 2.4mg per 100g, and phosphorus at 203mg. Selenium reaches 13.9mcg per 100g, supporting thyroid function and antioxidant enzyme activity. Duck is a versatile protein that works well roasted, braised, or as a lean alternative for anyone who wants variety in their high-protein diet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 unit (yield from 1 lb ready-to-cook duck) (137g) | 185 | 25.1g | 1.2g | 8.2g | 0g |
| 0.5 duck (303g) | 409.1 | 55.4g | 2.7g | 18.2g | 0g |
| 100g | 135 | 18.3g | 0.9g | 6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 | 7% |
| Protein | 18.3g | 37% |
| Total Fat | 6g | 8% |
| Saturated Fat | 2.3g | 12% |
| Total Carbohydrates | 0.9g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 74mg | 3% |
| Cholesterol | 77mg | 26% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.3g | 1% |
| Cholesterol | 77mg | 26% |
| Calcium | 11mg | 1% |
| Iron | 2.4mg | 13% |
| Potassium | 271mg | 6% |
| Vitamin A | 24mcg | 3% |
| Vitamin C | 5.8mg | 6% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 19mg | 5% |
| Phosphorus | 203mg | 16% |
| Zinc | 1.9mg | 17% |
| Selenium | 13.9mcg | 25% |
| Folate | 25mcg | 6% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 5.3mg | 33% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Duck
Duck is a high-quality complete protein source, providing all essential amino acids needed for muscle protein synthesis. A 137g serving delivers 25.1g of protein, which is sufficient to maximally stimulate muscle protein synthesis in a single meal for most individuals.
The 2.4mg of iron per 100g is a meaningful dose of heme iron, which is significantly more bioavailable than iron from plant sources. Adequate iron intake supports red blood cell production, oxygen delivery to working muscles, and sustained energy during training.
Phosphorus at 203mg per 100g plays a central role in ATP production, the primary energy currency for muscular contractions. It also supports bone mineralization alongside calcium.
Niacin at 5.3mg per 100g contributes to over 400 enzymatic reactions, including those involved in energy metabolism and DNA repair. Thiamin (0.4mg) and riboflavin (0.5mg) support carbohydrate and fat metabolism respectively, making duck a nutrient-dense option for active individuals.
Selenium at 13.9mcg per 100g supports glutathione peroxidase, one of the body's primary antioxidant defense enzymes, and plays a role in thyroid hormone metabolism.
At 77mg of cholesterol per 100g with 2.3g of saturated fat, duck is reasonable within the context of a balanced diet. The fat content, while higher than chicken breast, is primarily from mono and polyunsaturated fats.
Dietary Considerations
Duck is naturally gluten-free, dairy-free, and fits carnivore, paleo, and low-carb or keto diets with 0.9g of carbs per 100g. It is not vegan or vegetarian. At 135 calories per 100g, duck is a moderate-calorie protein source that works well during both bulking and cutting phases, depending on how it is prepared. Roasted without skin is lower in calories; dishes that include rendered duck fat or sauce will be higher. Duck fits Whole30 and Mediterranean diets. The 77mg of cholesterol per 100g is within acceptable ranges for healthy individuals and is not generally a concern for most young, active adults. Duck is a practical choice for anyone seeking variety in their meat intake while maintaining high protein consumption.
Daily Intake (100g)
100g of duck provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in duck?
Duck contains 135 calories per 100g. A standard serving (137g, yield from 1 lb ready-to-cook duck) has 185 calories with 25.1g of protein and 8.2g of fat. Half a duck (303g) provides 409 calories and 55.4g of protein.
Is duck good for weight loss?
Duck can fit into a weight loss diet. At 135 calories per 100g with 18.3g of protein, it has a solid protein-to-calorie ratio. The high protein content promotes satiety and preserves muscle mass during a deficit. Avoid preparations with added fat or heavy sauces to keep calories controlled.
How much protein in duck?
Duck contains 18.3g of protein per 100g. A 137g serving provides 25.1g of protein, and half a duck (303g) delivers 55.4g. This puts duck on par with other poultry in terms of protein density per serving.
Is duck healthier than chicken?
Duck and chicken have similar protein content per 100g, but duck is higher in fat (6g vs. about 2.6g for skinless chicken breast) and slightly higher in calories (135 vs. 120 per 100g). Duck offers more iron (2.4mg vs. 0.6mg) and a richer flavor. Both are good protein sources. Chicken breast is leaner for strict calorie cutting; duck offers more micronutrient variety.
Is duck high in fat?
Duck (without skin, as reflected in this data) contains 6g of fat per 100g. This is more than skinless chicken breast but still moderate. The fat breakdown is 2.3g saturated, 1.5g monounsaturated, and 0.8g polyunsaturated per 100g. Duck skin adds significantly more fat, so removing it reduces calories substantially.
Is duck keto-friendly?
Yes. Duck contains only 0.9g of carbs per 100g with no sugar and no fiber, making it an excellent protein source for keto diets. The moderate fat content also aligns well with ketogenic macronutrient targets.
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