What Has More Nutrients, Duck Eggs or Chicken Eggs?

December 30, 2025 •

4 min read

While chicken eggs are a household staple, a single duck egg contains significantly more vitamin B12 and folate. This raises the question: what has more nutrients, duck eggs or chicken eggs? The answer depends heavily on whether you are comparing them per egg or by weight, and what nutrients you prioritize in your diet.

Quick Summary

Duck eggs generally contain more calories, fat, protein, and higher levels of many vitamins and minerals compared to a single chicken egg due to their larger size. The overall nutritional density per gram can vary, with chicken eggs providing comparable or higher levels of some nutrients like Vitamin D and choline.

Key Points

Nutrient Density: A single duck egg contains more calories, protein, and fat due to its larger size and richer yolk compared to a single chicken egg.
Micronutrient Powerhouse: Duck eggs provide significantly higher levels of Vitamin B12, folate, iron, and selenium than chicken eggs.
Rich Flavor: The larger yolk and higher fat content give duck eggs a richer, creamier flavor and texture, especially prized in baking and for scrambled eggs.
Cholesterol Considerations: Duck eggs have higher cholesterol levels, which may be a concern for individuals with heart disease or diabetes, though less so for healthy people.
Culinary Versatility: The higher fat and lower water content of duck eggs make them excellent for rich custards and fluffy baked goods, but may require recipe adjustments.

Eggs from both ducks and chickens are packed with valuable nutrition, including high-quality protein, healthy fats, and a host of vitamins and minerals. However, a side-by-side comparison reveals some notable differences, primarily driven by the duck egg's larger size and higher yolk-to-white ratio. Understanding these distinctions can help you decide which egg best fits your dietary goals, taste preferences, and culinary needs.

Nutritional Breakdown: Per Egg Comparison

When comparing a single duck egg to a single large chicken egg, the duck egg wins in most nutritional categories. A typical duck egg is about 50% larger than a large chicken egg, weighing approximately 70 grams compared to the chicken egg's 50 grams. This size difference means a single duck egg offers more calories, protein, and fat. Most impressively, the concentration of certain micronutrients, particularly B vitamins and minerals, is significantly higher in duck eggs.

Duck Eggs vs. Chicken Eggs: A Nutritional Table

To provide a clear picture, here is a comparison of nutrients per 100 grams of raw egg, based on USDA data, which accounts for the size difference:


Nutrient	Duck Egg (100g)	Chicken Egg (100g)
Energy	185 kcal	143 kcal
Protein	12.8 g	12.6 g
Total Fats	13.8 g	9.51 g
Cholesterol	884 mg	372 mg
Vitamin A	674 IU	540 IU
Vitamin B12	5.4 µg	0.89 µg
Folate	80 µg	47 µg
Selenium	36.4 µg	30.7 µg
Iron	3.85 mg	1.75 mg
Omega-3s	71 mg (per avg egg)	37 mg (per avg egg)
Choline	263 mg	294 mg

Key Nutritional Differences

Protein and Fat

Both eggs are excellent sources of high-quality, complete protein, but the larger size of a duck egg means you get more protein per serving. The higher fat content in duck eggs, concentrated in its larger yolk, is responsible for their richer flavor and creamier texture. This higher fat includes both saturated and unsaturated types, and it's a key reason for the calorie difference.

Vitamins and Minerals

Duck eggs stand out for their higher concentration of several micronutrients:

Vitamin B12: A single duck egg provides a remarkable 168% of the Daily Value (DV), nearly five times the amount found in a chicken egg. This vitamin is crucial for nerve function and red blood cell formation.
Folate: Important for DNA synthesis and cell division, duck eggs contain more folate than chicken eggs.
Iron: The darker yolk of a duck egg is indicative of its significantly higher iron content.
Selenium: This powerful antioxidant is found in higher amounts in duck eggs, supporting a healthy immune system.

Chicken eggs, while sometimes slightly lower per 100g, can be a better source for certain nutrients. For instance, chicken eggs generally provide more Vitamin D and choline per 100g. However, the exact nutritional profile can vary based on the diet and living conditions of the bird.

The Impact of Size

The larger yolk-to-white ratio in duck eggs makes them particularly valuable for baking, contributing to richer, moister, and fluffier baked goods. However, this also means higher calories, fat, and cholesterol per egg. For direct nutritional comparisons, using a consistent weight (like 100g) is the most accurate method, as seen in the table above.

Culinary and Health Considerations

Flavor and Cooking

While nutritionally similar per weight, duck eggs offer a richer, creamier flavor due to their larger, fatter yolk. Their thicker shell also gives them a longer shelf life. When cooking, duck eggs can often be used as a 1:1 substitute for chicken eggs, though baking might require adjusting other liquid or fat ingredients to account for the duck egg's higher fat and lower water content. Many cooks prefer duck eggs for rich custards, cakes, and omelets.

Health Implications

Cholesterol: The significantly higher cholesterol content in duck eggs may be a concern for individuals with heart disease or diabetes, although for most healthy people, dietary cholesterol has a minimal effect on blood cholesterol levels.
Allergies: People with chicken egg allergies can sometimes tolerate duck eggs, as the protein compositions are slightly different. However, consulting a doctor before trying is crucial.
Salmonella: Both types of eggs carry a risk of Salmonella infection, especially if consumed raw or undercooked. Proper storage and cooking are essential to minimize this risk.

Conclusion: Which Egg is Right for You?

Ultimately, the choice between duck and chicken eggs depends on your personal needs and priorities. Duck eggs are the clear winner for those seeking the highest nutritional density per egg, especially regarding protein, Vitamin B12, and iron. Their rich flavor also makes them a favorite for many culinary applications.

For those watching fat or cholesterol intake, or who prefer a milder flavor, chicken eggs remain a nutritious and readily available option. Both are excellent additions to a balanced diet. Always consider your health goals and consult a professional if you have dietary restrictions or specific health concerns.

For additional details on egg nutrition, visit Healthline's comparison of duck vs. chicken eggs.

Frequently Asked Questions

Due to their higher fat content and lower water content, duck eggs are often preferred for baking as they produce richer, moister, and fluffier cakes, pastries, and custards.

Yes, duck eggs have a richer, creamier flavor compared to chicken eggs. The taste is more intense, which is a result of their larger and fattier yolk.

Per individual egg, a duck egg contains significantly more protein than a chicken egg because it is larger. Per 100 grams, however, the protein content is very similar between the two.

Yes, duck eggs have more than double the cholesterol of chicken eggs when compared by weight, which is mainly concentrated in the larger yolk. For healthy individuals, dietary cholesterol has a minimal impact on blood cholesterol, but those with heart health concerns should consult a doctor.

In some cases, people with a chicken egg allergy can safely consume duck eggs because the protein compositions are slightly different. However, you should consult with a healthcare provider before trying them, as some people may be allergic to both.

Just like chicken eggs, duck eggs should be cooked thoroughly until the yolk and white are firm to minimize the risk of foodborne illnesses like Salmonella. Vulnerable groups should avoid undercooked eggs.

Duck eggs are often more expensive due to higher production costs and lower availability compared to chicken eggs. They are not as widely available in standard grocery stores and may be sold at specialty markets or farms.