Is Duck Healthier to Eat Than Chicken? Unveiling the Nutritional Truth

December 26, 2025 •

4 min read

While chicken has long been a staple of healthy diets, duck offers a richer, more robust flavor profile that has many people questioning its nutritional value. So, is duck healthier to eat than chicken? The truth depends on which cuts you choose and how you prepare them, as both offer distinct health benefits.

Quick Summary

This article explores the nutritional showdown between duck and chicken. It examines key differences in calories, fat content, protein, vitamins, and minerals. We break down the facts, weigh the pros and cons of each, and offer practical advice for incorporating either into a healthy eating plan.

Key Points

Fat and Calories: Duck meat, especially with the skin, is higher in fat and calories than chicken, while lean, skinless duck breast can be leaner than skinless chicken breast.
Protein Content: Chicken generally offers a higher amount of protein per serving compared to duck.
Micronutrient Advantage: Duck is a richer source of iron, copper, and several B vitamins, including Vitamin D, which is not found in chicken.
Heart-Healthy Fats: Duck fat has a more favorable profile of monounsaturated fats compared to chicken, though it also contains more saturated fat.
Preparation is Key: To reduce fat, cook duck by scoring and rendering the skin. For chicken, grilling or baking lean, skinless cuts is the healthiest option.
The Healthiest Choice Varies: The better option depends on your dietary goals—chicken for low-fat protein or duck for nutrient density and specific minerals.

Duck vs. Chicken: A Nutritional Breakdown

When comparing duck and chicken, a simple verdict isn't always accurate. Their nutritional profiles differ significantly, especially regarding fat, calories, and micronutrient content. The cut of meat and preparation method are also crucial factors. For instance, skinless duck breast can be leaner than skinless chicken breast, while a whole roasted duck with skin is far fattier than a plain roasted chicken.

Calorie and Fat Content

One of the most significant differences lies in the fat and calorie counts. Duck, particularly when cooked with the skin, is higher in fat and therefore, calories. A 100-gram portion of roasted duck with skin contains about 337 calories and 28 grams of fat, while the same portion of roasted chicken with skin has roughly 239 calories and 13 grams of fat. However, the type of fat is important. Duck fat is richer in monounsaturated and polyunsaturated fats—similar to olive oil—than other animal fats, though it also contains more saturated fat than chicken.

Protein and Iron

For muscle-building and overall protein intake, chicken has the edge. A 100-gram serving of chicken breast offers about 31 grams of protein, while a similar duck serving contains around 18 grams. However, duck outshines chicken in its iron content, boasting more than double the amount. Duck provides heme iron, which is highly bioavailable, making it an excellent choice for individuals needing to boost their iron intake.

Vitamin and Mineral Content

Both types of poultry are packed with essential nutrients, but their strengths differ. Duck is particularly rich in several B vitamins, containing more B1, B2, and folate than chicken. It also provides vitamin D, which is absent in chicken. Conversely, chicken has higher amounts of magnesium, selenium, and choline.

Key Considerations for a Healthy Choice

To make an informed decision, it's essential to consider how each meat fits into your dietary goals. If your priority is low-calorie, high-protein lean meat, skinless chicken breast is the clear winner. However, if you're seeking a richer flavor and a boost in specific vitamins and minerals like iron, duck can be a nutritious and delicious alternative, especially when prepared to render off excess fat.

Comparison Table: Duck vs. Chicken (per 100g serving with skin)


Nutrient	Duck (Roasted)	Chicken (Roasted)
Calories	337 kcal	239 kcal
Protein	18 g	31 g
Total Fat	28 g	13 g
Saturated Fat	Higher	Lower
Iron	Rich Source	Good Source
Vitamin D	Present	Absent
Magnesium	Lower	Higher

Cooking Methods Matter

How you cook your poultry is just as important as your initial choice. For duck, cooking methods that allow for fat to be rendered away can drastically reduce the overall fat content. Pricking the skin before roasting and cooking at a low-and-slow temperature is a common technique. For healthier chicken, baking, grilling, or poaching the breast without the skin is recommended to keep calories and fat low.

Health Impacts and Dietary Context

The health impacts of duck versus chicken are influenced by your broader diet. Both are high-quality protein sources suitable for various diets, including keto. Substituting poultry for red meat can lower the risk of certain chronic diseases. It's about moderation and balance. While chicken offers a low-fat, high-protein staple, duck provides a different nutritional profile with valuable micronutrients, particularly iron.

The Takeaway

Neither duck nor chicken is definitively “healthier” across the board; it depends on your specific nutritional needs and how the meat is prepared. Chicken generally offers more protein with less fat and fewer calories, making it a reliable choice for weight management. Duck provides a denser nutrient profile, with superior iron and vitamin content, along with healthier monounsaturated fats. By focusing on lean cuts like skinless breast and cooking methods that reduce fat, you can enjoy the unique benefits of both.

Ultimately, both poultry types can be part of a balanced diet. The “healthier” option is the one that best supports your dietary goals and health concerns. For variety and different micronutrient benefits, consider incorporating both into your meal plan.

Conclusion

The comparison between duck and chicken reveals that both offer valuable nutritional benefits, with neither being a clear-cut winner in all aspects. Chicken is the ideal choice for those focused on high protein and low fat, especially with lean, skinless cuts. Duck provides a richer source of iron and certain vitamins, along with a more favorable fat profile (less saturated, more monounsaturated) if the skin is removed or the fat is rendered during cooking. The final decision rests on individual dietary needs, flavor preferences, and mindful preparation. By being aware of the nutritional trade-offs and cooking intelligently, you can enjoy both delicious poultry options as part of a healthy lifestyle.

Maple Leaf Farms offers detailed nutritional comparisons for its products on its website, highlighting how skinless duck breast can compare favorably to skinless chicken breast.

Frequently Asked Questions

Yes, duck fat is often considered healthier than chicken fat. It has a higher percentage of heart-healthy monounsaturated fats, similar to olive oil, compared to chicken fat, which contains more saturated fat.

For an equal serving size, chicken meat, particularly the breast, contains more protein than duck meat. For example, 100g of chicken breast has about 31g of protein, while 100g of duck has around 18g.

Chicken is generally better for weight loss due to its lower calorie and fat content, especially when consuming lean, skinless cuts like breast meat. Duck is denser in calories and fat, making chicken a more suitable option for a calorie-controlled diet.

Yes, duck meat contains significantly more iron than chicken. It is a rich source of heme iron, which is more easily absorbed by the body, making it particularly beneficial for those with iron deficiencies.

To make duck meat healthier, focus on preparation methods that reduce its high fat content. This includes cooking techniques that render the fat away, such as scoring the skin before roasting. Removing the skin after cooking also helps to significantly decrease calories and fat.

Yes, duck can be an excellent alternative to red meat. It offers a rich, red-meat-like flavor but with a more favorable fat profile (especially when the skin is removed) and is rich in iron, zinc, and B vitamins.

Yes, duck meat is a source of Vitamin D, which is typically absent in chicken meat. Duck also has higher levels of other vitamins, including Vitamin B1 and Vitamin K.