Is Duck Meat High in B12? Exploring Its Nutritional Profile

November 9, 2025 •

4 min read

According to the National Institutes of Health, the Recommended Dietary Allowance (RDA) for Vitamin B12 is 2.4 mcg for adults. Duck meat is indeed a good source of this essential nutrient, with its nutritional profile offering a flavorful alternative to more common types of poultry.

Quick Summary

Duck meat is a notable source of Vitamin B12 and other essential nutrients like iron, selenium, and B-vitamins. The article details the specific B12 content, compares its nutritional value to other poultry options like chicken, and discusses its potential health benefits as part of a balanced diet.

Key Points

Rich Source of B12: Duck meat is packed with Vitamin B12, supporting nerve health and red blood cell production.
Excellent Iron Content: It contains significantly more iron than chicken, which is vital for energy and blood health.
Healthy Fats: Duck fat is rich in monounsaturated and polyunsaturated fats, similar to olive oil, and can be rendered off to lower overall fat intake.
Contains Other B-Vitamins: In addition to B12, duck provides other B vitamins like niacin and riboflavin, crucial for metabolism.
Healthier than Some Red Meats: With its robust flavor, duck serves as a nutritious alternative to red meat, often with a leaner profile when skinless.

Is Duck Meat a Significant Source of Vitamin B12?

Yes, duck meat is considered a good source of Vitamin B12. This vital nutrient, also known as cobalamin, is critical for several bodily functions, including nerve function, red blood cell formation, and DNA synthesis. While the exact amount of B12 can vary depending on the cut and cooking method, data from sources like the University of Rochester Medical Center indicate that a single cup of cooked, roasted duck meat can contain a notable amount of B12. For example, a one-cup serving of roasted duck, meat only, provides about 1 mcg of Vitamin B12. While this does not cover the entire daily recommended intake for most adults (2.4 mcg) in one go, it makes a significant contribution toward a person's daily needs.

The Role of Vitamin B12 in the Body

Vitamin B12 is a water-soluble vitamin that plays a multifaceted role in maintaining overall health. It is an essential cofactor for two enzymes in the human body, facilitating crucial metabolic processes. Its functions include:

Red Blood Cell Formation: B12 is necessary for the proper development of red blood cells. A deficiency can lead to a type of anemia called megaloblastic anemia.
Neurological Function: The vitamin is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, as well as fatty acid and amino acid metabolism. It is crucial for maintaining the health of nerve tissue.
DNA Synthesis: B12 is involved in the synthesis of DNA, the genetic material in all cells.

Nutritional Comparison: Duck vs. Other Poultry

When considering poultry as a source of B12, it is helpful to compare duck's nutritional profile to other common choices like chicken and turkey. While chicken is often praised for its high protein and low-fat content, duck meat holds its own with several key nutritional benefits.


Nutrient	Duck Meat (Cooked, Roasted, 1 cup)	Chicken Breast (Cooked, Roasted, 1 cup)	Comments
Protein	32.87 g	43.4 g	Duck has a high-quality protein content, but chicken is leaner and generally higher in protein.
Vitamin B12	~1 mcg	~0.3 mcg	Duck meat has a significantly higher Vitamin B12 content than chicken breast.
Iron	3.78 mg	1.14 mg	Duck meat is a richer source of iron, containing significantly more than chicken breast.
Selenium	31.36 mcg	37.3 mcg	Both are excellent sources of selenium, important for immune function.
Fat	15.68 g	5.3 g	Duck meat is higher in fat, but much of this fat is concentrated in the skin and can be rendered off during cooking.

Other Key Nutrients in Duck Meat

Beyond Vitamin B12, duck meat offers a variety of other beneficial micronutrients. Including this flavorful poultry in your diet can contribute to your intake of:

Iron: As seen in the table above, duck is a particularly good source of iron, a mineral essential for transporting oxygen throughout the body.
Selenium: This powerful antioxidant mineral is vital for thyroid function and protecting the body from oxidative damage.
Other B Vitamins: Duck meat contains a range of other B-vitamins, including niacin (B3) and riboflavin (B2), which are important for energy metabolism.
Healthy Fats: While duck is known for its fat content, its fat is predominantly healthy unsaturated fat, and the visible fat layer can be removed or rendered off.

Potential Considerations for Including Duck in Your Diet

While duck offers impressive nutritional benefits, it's important to consume it mindfully. The higher fat content, especially with the skin on, means it is more calorically dense than leaner poultry options. For those monitoring fat intake, rendering the fat during cooking or opting for skinless cuts is recommended. Duck also has a higher cholesterol content compared to chicken or turkey, so moderation is key for individuals concerned about cholesterol levels. However, when enjoyed as part of a balanced diet, duck can be a delicious and nutrient-rich protein source. Some cooking methods, like pan-searing and roasting, are effective for rendering off excess fat while preserving the flavor and moisture of the meat.

Conclusion

In conclusion, if you're asking, "Is duck meat high in B12?", the answer is a definitive yes. It stands out among common poultry choices for its higher B12, iron, and other B-vitamin content, offering a hearty flavor profile similar to red meat but with a different nutritional makeup. While it is higher in fat and cholesterol than chicken, preparing it by removing the skin or rendering the fat can mitigate these concerns. Incorporating duck meat into your diet can be a delicious and effective way to boost your intake of Vitamin B12 and other essential nutrients, contributing to your overall health and well-being. By considering the nutritional comparison and cooking methods, you can make an informed choice to enjoy duck meat as a nutritious part of a varied and balanced diet. For those with specific health concerns, consulting a healthcare provider or dietitian is always a good step.

Authoritative Link: The NIH Office of Dietary Supplements provides an excellent overview of Vitamin B12 and its dietary sources: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Key Takeaways on Duck Meat and B12

High B12 Content: Duck meat is a good source of Vitamin B12, contributing significantly to the daily recommended intake.
Nutrient-Dense Protein: Beyond B12, duck is rich in iron, selenium, and other essential B-vitamins.
Manageable Fat: While higher in fat than chicken, most of the fat is healthy unsaturated fat and can be rendered off during cooking.
Flavorful Red Meat Alternative: Duck offers a richer, darker meat experience than chicken, making it a satisfying substitute for red meat.
Versatile Cooking: Various cooking methods, such as pan-searing and roasting, allow for managing fat content while maximizing flavor.
Mindful Consumption: Due to higher fat and cholesterol, consume duck in moderation and prepare it health-consciously.

Frequently Asked Questions

While duck is a poultry, it is often considered a culinary red meat because its meat is darker in color and has a richer flavor than chicken or turkey. This is due to its higher myoglobin content.

It depends on the nutritional aspect you prioritize. Duck is richer in iron and B-vitamins, including B12. However, chicken breast is generally leaner and higher in protein. For a balanced intake of nutrients, both can be part of a healthy diet.

To reduce the fat content, remove the skin before cooking or use a cooking method that renders off the fat, such as pan-searing or roasting. The rendered duck fat can be collected and used for cooking other foods.

Besides being a great source of Vitamin B12, duck meat provides high-quality protein, is rich in iron, and contains important minerals like selenium and zinc, which support immune health.

Duck meat, especially with the skin on, is higher in cholesterol compared to leaner poultry like chicken or turkey. However, moderation is key, and cooking methods that reduce fat can help manage intake.

Individuals following vegan or vegetarian diets, older adults, and those with certain digestive conditions (like Celiac or Crohn's disease) are at a higher risk of B12 deficiency and should pay close attention to their dietary sources or consider supplements.

While duck meat is a good source, relying solely on one food for any nutrient is not recommended. A varied diet that includes other animal products, and potentially fortified foods, is the best approach to meeting your B12 needs.