Is Duck More Fatty Than Lamb? A Detailed Nutritional Comparison

November 8, 2025 •

4 min read

According to nutritional data, many cuts of lamb are actually higher in total fat and calories than most comparable cuts of duck. The comparison depends heavily on the specific cut and preparation, making the question 'Is duck more fatty than lamb?' more complex than it first appears.

Quick Summary

This article provides a comprehensive look at the fat content, calorie counts, and nutritional profiles of various duck and lamb cuts. It examines how preparation methods like cooking with or without skin affect the overall fat content, providing clarity for health-conscious consumers and home cooks.

Key Points

Duck vs. Lamb Fat Profile: Duck fat is concentrated in the skin and rich in monounsaturated fats, while lamb fat is often marbled throughout the meat.
Leanest Options: The leanest version is skinless duck meat, which often contains less total and saturated fat than lean lamb cuts.
Impact of Preparation: Cooking method is crucial; rendering fat from duck skin significantly reduces the final fat content.
Cut Matters Most: Specific cuts are more important than the type of animal. Ground lamb can be much fattier than skinless duck breast.
Nutrient Density: Both duck and lamb are excellent sources of protein, iron, and various B vitamins, offering unique nutritional benefits.
Healthy Choices: The healthiest option depends on the cut and cooking preparation, not just the type of meat itself.

Comparing Duck vs. Lamb: Fat and Nutrient Profiles

When evaluating the fat content of duck and lamb, it is crucial to move beyond broad generalizations and look at specific cuts and how they are prepared. The perception that duck is exceptionally fatty is often based on the high-fat content of its skin, which can easily be removed. Conversely, lamb's fat is often marbled throughout the meat, making it harder to separate.

Duck: A Closer Look at its Nutritional Profile

Duck is often perceived as a fatty poultry, but a significant portion of its fat is concentrated in the skin. When the skin is removed, the meat itself can be quite lean. Duck meat is rich in high-quality protein and essential nutrients such as iron, selenium, and B vitamins. Duck fat is also known to be rich in monounsaturated fats, similar to olive oil, and has a lower saturated fat content than beef or pork fat.

White Pekin Duck (with skin): The nutritional profile changes dramatically with the skin. A ground duck comparison shows 6% fat, but a full cut with skin can be much higher.
Wild Duck (with skin): Wild duck tends to be leaner than domesticated varieties, but the skin still contributes significantly to the overall fat content.
Duck, meat only: This is the leanest option. A cup of roasted duck meat contains 16g of total fat, with 6g being saturated fat.

Lamb: A Breakdown of Fat Content

Lamb, being a red meat, typically contains more marbled fat than duck. However, lean cuts of lamb are available and can fit into a healthy diet. Lamb is a great source of protein, iron, zinc, and vitamin B12. It also contains beneficial conjugated linoleic acid (CLA) and omega-3 fatty acids, especially in pasture-raised varieties.

Ground Lamb: A comparison of ground meats shows ground lamb with 23.4% fat, significantly higher than ground duck.
Boneless Cooked Lamb: A 3-ounce serving has 17.66 grams of total fat, with 7.447 grams of saturated fat, and 66% of its calories coming from fat.
Lamb Loin/Leg (Lean cuts): Health experts note that lean cuts of lamb can be part of a healthy diet, with a 3-ounce serving meeting lean meat criteria.

Comparison Table: Duck vs. Lamb Fat Content


Feature	Duck (Meat Only, Roasted)	Lamb (Cooked, Lean)	Notes
Total Fat (per 100g)	~16g (approx)	~18g (approx)	Lamb often higher, but varies greatly by cut.
Saturated Fat	~6g	~7.5g	Lean duck meat has less saturated fat.
Monounsaturated Fat	~5g	~7.5g	Both are good sources, but levels differ.
Calories (per 100g)	~281 kcal	~248 kcal	Calorie density depends on fat content.
Protein	~33g	~21g	Duck meat tends to be higher in protein.
Omega Fatty Acids	Good source of Omega-3 and Omega-6	Higher in Omega-3 (pasture-raised)	Both offer valuable fatty acids.

How Preparation Affects Fat Content

How you cook and prepare your meat is arguably more important than the initial cut when managing fat content. For duck, cooking methods that render the skin fat can significantly reduce the final dish's fat and calorie count. Pan-searing duck breast, for instance, allows excess fat to be drained away. For lamb, trimming visible fat before cooking is an easy way to reduce intake. Choosing grilling, roasting, or braising methods that allow fat to drip away can make the final result much leaner than frying.

Making Informed Choices

When deciding between duck and lamb for a meal, consider these factors:

Cut: A lean lamb cut like the leg or loin may have less total fat than a duck breast cooked with the skin on. However, duck meat without the skin is often leaner than most lamb cuts.
Cooking Method: Opt for methods that allow fat to be rendered and removed. For duck, crisping the skin and draining the fat is key. For lamb, trimming visible fat and using lower-fat cooking methods is best.
Portion Size: As with any meat, portion control is essential for managing fat and calorie intake.

Ultimately, neither duck nor lamb is inherently better or worse; the healthiest choice depends on the cut, preparation, and portion. Both offer valuable nutrients and can be part of a balanced diet when consumed in moderation.

Conclusion

The assumption that duck is always fattier than lamb is a myth. While duck skin is high in fat, the meat itself is often leaner than comparable cuts of lamb, particularly ground lamb. The ultimate fat content is heavily influenced by the specific cut and cooking method. For a lower-fat option, lean duck meat with the skin removed is an excellent choice. Similarly, selecting a lean cut of lamb and trimming the fat can result in a healthy meal. Both meats provide high-quality protein and essential nutrients, making them viable choices for a nutritious diet. The best decision is to choose a cooking method that aligns with your dietary goals and to enjoy either meat in moderation.

Food and Agriculture Organization of the United Nations (FAO) - Report on animal source foods

Frequently Asked Questions

The calorie count depends on the cut and preparation. Many cuts of lamb are higher in calories due to marbled fat, while duck's calorie count is high with the skin but much lower without it.

Duck fat is higher in monounsaturated fats and lower in saturated fat than beef or pork fat, but not necessarily healthier overall than lamb fat. The healthiness depends on the fat content and fatty acid composition, which vary by diet and cut.

Yes, both can be part of a healthy diet. For weight loss, opt for lean cuts, remove the skin from duck, and choose cooking methods that minimize added fat.

Saturated fats are typically solid at room temperature and are often linked to higher LDL cholesterol. Unsaturated fats, including monounsaturated and polyunsaturated, are liquid and generally considered healthier. Duck fat has a higher ratio of unsaturated fats compared to lamb.

Yes, removing the skin from duck meat significantly reduces its fat content, making it comparable to, or even leaner than, many cuts of chicken or turkey breast.

Based on nutritional charts, ground lamb is typically much higher in fat than ground duck. However, the specific fat percentages can vary based on the producer and blend.

For duck, pan-searing breast and draining the rendered fat is effective. For lamb, grilling or roasting on a rack allows fat to drip away. Trimming visible fat before cooking is important for both.