Duck
Nutrition Information
| Nutrient / Component | Per 100 g (Raw Skinless Breast) | Per 100 g (Roasted Breast) | Per 3 oz Cooked (85 g) |
|---|---|---|---|
| Energy (Calories) | 123 kcal | 140.0 kcal | 119.0 kcal |
| Water | 74.8 g | 68.5 g | 58.2 g |
| Protein | 19.89 g | 28.00 g | 23.80 g |
| Total Fat | 4.25 g | 2.50 g | 2.13 g |
| — Monounsaturated Fat | 1.87 g | 0.95 g | 0.81 g |
| — Polyunsaturated Fat | 0.68 g | 0.38 g | 0.32 g |
| — Saturated Fat | 1.32 g | 0.85 g | 0.72 g |
| Cholesterol | 77 mg | 89.0 mg | 75.7 mg |
| Total Carbohydrates | 0.0 g | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | 0.0 g | 0.0 g |
| Potassium | 271 mg | 322.0 mg | 273.7 mg |
| Phosphorus | 203 mg | 240.0 mg | 204.0 mg |
| Sodium | 65 mg | 74.0 mg | 62.9 mg |
| Magnesium | 20 mg | 24.0 mg | 20.4 mg |
| Calcium | 11 mg | 13.0 mg | 11.1 mg |
| Iron (Heme Iron) | 2.40 mg | 2.70 mg | 2.30 mg |
| Zinc | 1.45 mg | 1.86 mg | 1.58 mg |
| Selenium | 13.9 µg | 20.3 µg | 17.3 µg |
| Copper | 0.230 mg | 0.250 mg | 0.213 mg |
| Niacin (B3) | 5.10 mg | 6.10 mg | 5.19 mg |
| Pantothenic Acid (B5) | 1.50 mg | 1.76 mg | 1.50 mg |
| Riboflavin (B2) | 0.270 mg | 0.380 mg | 0.323 mg |
| Vitamin B6 | 0.340 mg | 0.440 mg | 0.374 mg |
| Thiamine (B1) | 0.170 mg | 0.190 mg | 0.162 mg |
| Vitamin B12 | 0.40 µg | 0.47 µg | 0.40 µg |
| Folate (B9) | 8.0 µg | 10.0 µg | 8.5 µg |
| Choline | 65.0 mg | 78.0 mg | 66.3 mg |
Description
Domestic duck meat (Anas platyrhynchos domesticus), primarily represented by breeds such as Pekin, Muscovy, and Moulard, occupies a distinct nutritional category as an avian red meat. Unlike terrestrial poultry (chicken and turkey) which feature predominantly white breast meat, waterfowl possess flight muscles adapted for sustained aerobic propulsion, producing deep crimson pectoral tissue rich in oxidative enzymes and myoglobin. When evaluating duck meat nutritional value per 100g (raw, boneless, skinless breast meat), it delivers approximately 123 calories, 19.9 grams of complete protein, and only 4.3 grams of total fat, making skinless duck breast comparable to lean beef cuts while maintaining poultry digestibility. Thermal preparation concentrates amino acid density through moisture loss: 100g of roasted skinless duck breast provides roughly 140 calories and 28.0 grams of complete protein, while a standard dietary portion—regularly logged as a 3 oz roasted duck breast portion (approx. 85 grams)—supplies 119 calories and 23.8 grams of high-biological-value protein.
Avian Red Muscle Physiology, Myoglobin & Lipid Profile
The distinctive culinary and physiological traits of duck meat originate from waterfowl muscular adaptations:
Type I Oxidative Muscle Fibers: Duck breast tissue consists predominantly of red, slow-twitch oxidative fibers heavily vascularized with capillary beds and packed with myoglobin—the intracellular iron- and oxygen-binding hemoprotein. This gives duck meat its dark red appearance, robust iron content, and savory beef-like flavor profile.
Monounsaturated Lipid Dominance: While whole duck with skin is famously rich in subcutaneous lipids, duck fat features a remarkably healthy fatty acid distribution. Over 50% of the lipid content consists of monounsaturated fatty acids (MUFAs)—predominantly oleic acid—paired with functional polyunsaturated fatty acids (PUFAs) like linoleic acid.
Caloric Precision When Skinless: Removing the external subcutaneous fat cap leaves an ultra-lean muscle cut where over 70% of total calories derive directly from pure amino acids, making skinless duck breast an exceptional choice for contest preparation, caloric deficits, and low-fat athletic regimens.
Complete Amino Acid Matrix, Leucine Kinetics & Satiety Signaling
Duck meat protein achieves a complete Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1.00, delivering all nine essential amino acids in optimal physiological balance:
Leucine & mTORC1 Activation: Supplying over 1,650 mg of leucine per 100g raw (and over 1,950 mg in a 3 oz cooked portion), duck meat easily surpasses the critical leucine trigger required to stimulate the intracellular mTORC1 pathway and drive muscle protein synthesis (MPS).
Anorexigenic Gut Hormone Induction: Consumption of complete waterfowl protein promotes the postprandial secretion of satiety peptides—specifically peptide YY (PYY) and cholecystokinin (CCK)—while blunting circulating levels of the hunger hormone ghrelin.
Micronutrient Superiority: Heme Iron, Selenium, Niacin & Vitamin B5
Duck meat serves as a powerhouse whole-food delivery system for vital metabolic coenzymes and essential trace elements:
Elevated Heme Iron ($Fe^{2+}$): Supplying 2.40 mg of iron per 100g raw (and over 2.70 mg per 100g roasted), duck delivers double to triple the iron concentration of chicken breast. Delivered in its readily absorbable divalent heme form, it bypasses common dietary inhibitors to support hemoglobin synthesis and cellular oxygen transport.
Selenium & Antioxidant Defense: Supplying 13.9 µg of selenium per 100g raw (approx. 17.3 µg in a 3 oz cooked serving), duck fuels the selenoprotein glutathione peroxidase, protecting cellular membranes against lipid peroxidation while aiding thyroid hormone regulation.
Niacin (B3) & Pantothenic Acid (B5): Supplying 5.2 mg of niacin and 1.5 mg of pantothenic acid per cooked serving, duck provides essential enzymatic cofactors for coenzyme A (CoA) synthesis, mitochondrial ATP production, and fatty acid oxidation.
Zinc & Copper: A 3 oz roasted portion delivers 1.6 mg of bioavailable zinc and 0.21 mg of copper, supporting carbonic anhydrase catalysis, immune cell proliferation, and superoxide dismutase antioxidant function.
