Is duck more nutritious than turkey? A comprehensive comparison

November 9, 2025 •

4 min read

While both duck and turkey are popular poultry choices, their nutritional profiles have distinct differences. Comparing the two reveals that turkey is typically leaner and higher in protein, while duck offers a richer flavor and is higher in fat, iron, and specific vitamins. To determine if is duck more nutritious than turkey, one must consider specific dietary goals.

Quick Summary

This article explores the nutritional variations between duck and turkey, focusing on their protein, fat, vitamin, and mineral content. We compare their caloric density, fat profiles, and micronutrient concentrations. The content also considers the impact of different cuts and preparation methods on the overall nutritional value of each poultry option.

Key Points

Fat and Protein: Turkey is leaner and higher in protein, making it ideal for low-fat diets, while duck has a higher fat content, with a significant portion being healthy unsaturated fats.
Calorie Comparison: Duck meat is generally higher in calories than turkey due to its fat content, though skinless duck breast can be low in calories.
Rich in Minerals: Duck meat is an excellent source of iron and copper, while turkey provides more zinc, selenium, and phosphorus.
Vitamin Variations: Turkey is richer in specific B vitamins (B2, B3, B6), whereas duck offers higher amounts of B1, B5, Vitamin E, Vitamin A, and Vitamin K.
Cooking and Preparation: Removing the skin from both birds significantly reduces fat and calories, with cooking methods for duck often aimed at rendering fat.
Consider Your Goal: Choose turkey for a high-protein, low-fat option or duck for a richer flavor and higher iron content, keeping portion size and preparation method in mind.

Comparing the Nutritional Profiles

Choosing between duck and turkey often comes down to flavor preference, but for those focused on nutrition, the decision requires a deeper look at the macronutrient and micronutrient differences. While both offer high-quality protein, their fat content and mineral distribution vary significantly, impacting which might be a better fit for different dietary needs.

Protein and Fat Content: The Primary Distinction

One of the most notable differences between duck and turkey is their fat and protein composition. Turkey meat, particularly the skinless white breast meat, is widely recognized for being exceptionally lean and high in protein. This makes it a staple for those looking to build muscle or maintain a high-protein, low-fat diet. For example, 100g of roasted turkey breast contains roughly 29g of protein and just over 5g of fat.

Duck, on the other hand, is a darker, richer-flavored meat with a considerably higher fat content. A significant portion of this fat is concentrated in the skin. However, it's worth noting that much of duck's fat is healthy, unsaturated fat, including beneficial omega-3 and omega-6 fatty acids. The total fat and calorie content can be substantially reduced by removing the skin before eating. Some sources even indicate that skinless duck breast can be comparable to or leaner than skinless chicken breast in terms of calories.

Vitamins and Minerals: A Micronutrient Match-up

Beyond macronutrients, duck and turkey each provide a different set of vitamins and minerals. Your choice could depend on which micronutrients you are looking to boost in your diet.

Turkey's Micronutrient Strengths

Turkey is an excellent source of several key micronutrients:

Selenium: A powerful antioxidant that supports immune function and thyroid health.
Zinc: Essential for immune health, wound healing, and growth.
B Vitamins: Turkey is particularly rich in vitamins B2, B3 (niacin), B6, and B12, which are crucial for energy metabolism and nerve function.
Phosphorus: Vital for strong bones and teeth.

Duck's Micronutrient Contributions

Duck meat also offers a valuable mix of vitamins and minerals, often in higher concentrations than turkey for specific nutrients:

Iron: Duck is significantly higher in iron, which is essential for transporting oxygen in the blood and preventing anemia.
Copper: Another important mineral where duck has an edge, vital for red blood cell formation and iron absorption.
Vitamin E: Duck is a much richer source of this fat-soluble vitamin, which acts as an antioxidant.
B Vitamins: While turkey excels in some B vitamins, duck is richer in B1 (thiamin) and B5 (pantothenic acid).
Vitamin K and Vitamin A: Duck meat contains higher levels of these vitamins.

Impact of Cut and Preparation

The nutritional value of both poultry options can change dramatically based on the cut of meat and how it's prepared. The difference between skinless white breast meat and fatty, skin-on leg meat is significant for both birds. To get the leanest possible meal, removing the skin is key. For duck, cooking methods that render off the fat, such as roasting, can also drastically reduce the overall fat content. On the other hand, frying either meat will increase its fat and calorie count.

Comparison Table


Nutritional Aspect (per 100g serving)	Turkey (Approx. Values)	Duck (Approx. Values)	Key Difference
Calories	Lower	Higher	Duck has more calories due to higher fat.
Protein	Higher	Lower	Turkey is a richer source of protein.
Total Fat	Lower	Higher	Duck contains significantly more fat overall.
Saturated Fat	Lower	Higher	Duck has more saturated fat, but less than red meat.
Iron	Lower	Higher	Duck is an excellent source of heme iron.
Zinc	Higher	Lower	Turkey contains more immune-supporting zinc.
B Vitamins	Richer in B2, B3, B6, B12	Richer in B1, B5, B12	Both contain B vitamins, but specific types vary.
Vitamin E	Lower	Higher	Duck provides more of this antioxidant vitamin.
Omega Fatty Acids	Present	Higher content	Duck is a better source of healthy omega fats.

Conclusion: Which is the Better Choice for You?

Neither duck nor turkey is definitively 'more nutritious' than the other; instead, their value depends on what you seek from your diet. For those prioritizing a lean, low-fat, high-protein source, turkey, especially skinless breast, is the clear winner. It is particularly beneficial for weight management and cardiovascular health when prepared with minimal added fat.

Conversely, duck is an excellent choice for individuals who want a richer, flavorful meal that also delivers substantial amounts of iron, copper, and healthy fats. The higher fat content, while caloric, also provides fat-soluble vitamins and healthy omega fatty acids. By removing the skin and using cooking methods that render fat, you can enjoy duck's rich taste with a reduced fat profile. Ultimately, both poultry options can fit into a healthy, balanced diet, and the better choice depends on your specific nutritional needs and preferences. For more information on incorporating poultry into a healthy diet, the American Heart Association offers helpful guidance.

How to Optimize Your Meal

Here are some tips for incorporating both duck and turkey into a healthy eating plan:

Prioritize Lean Cuts: Always opt for skinless breast meat from either bird for the leanest option.
Render Duck Fat: When cooking duck with the skin on, use a method that renders the fat, such as pan-searing, and pour off the excess. The rendered fat can even be saved and used in moderation for other cooking.
Beware of Processed Products: When buying processed turkey (e.g., bacon, sausage), check the label for sodium and fat content, as these can be high.
Enhance with Healthy Sides: Serve either bird with plenty of vegetables, whole grains, or a salad to create a well-rounded and nutrient-dense meal.
Use Spices and Herbs: Instead of relying on fat for flavor, use a variety of herbs and spices to add depth to your turkey and duck dishes.

By understanding the unique nutritional profiles of both duck and turkey, you can make informed choices that best support your health goals while enjoying a wide variety of flavors.

Frequently Asked Questions

Turkey is generally considered the better option for weight loss, especially skinless white meat, due to its lower fat and calorie content compared to duck. However, skinless duck breast is also a low-calorie choice.

Turkey meat is richer in protein than duck meat. 100g of turkey typically contains more protein than the same amount of duck.

Yes, duck meat contains significantly higher amounts of fat than turkey meat. However, a large portion of duck's fat is healthy unsaturated fat, and much of it can be removed by taking off the skin.

Duck is considerably higher in iron than turkey. This makes duck a good option for those looking to boost their iron intake.

Both duck and turkey offer different vitamin profiles. Turkey is typically richer in B vitamins like B2, B3, B6, and B12, while duck provides higher amounts of B1, B5, Vitamin E, Vitamin A, and Vitamin K.

To make duck meat healthier, choose skinless breast meat and use cooking methods that render off the fat, such as pan-searing. This reduces the overall fat and calorie content.

While technically poultry, duck is considered a dark, rich-flavored meat and is often prepared similarly to red meat. Its higher myoglobin content gives it a darker color compared to the white meat of turkey or chicken.