Which Has More Calories, Pork or Duck? A Detailed Nutritional Analysis

November 8, 2025 •

4 min read

According to Maple Leaf Farms, skinless duck breast can have significantly fewer calories than many cuts of beef and pork, while fattier cuts or preparations like duck confit can be calorie-dense. The question of which has more calories, pork or duck, depends heavily on the specific cut and cooking method used for each protein.

Quick Summary

The calorie content of pork versus duck is not a straightforward comparison and varies based on the cut, whether the skin is included, and how it is prepared. Both are excellent protein sources, but understanding their differences in fat composition and nutrient density is crucial for making informed dietary choices.

Key Points

Cut and Preparation Rule: The specific cut and cooking method, not just the type of meat, determine the final calorie count for both pork and duck.
Skinless Duck is Lean: Skinless duck breast is one of the leanest protein options available, often with fewer calories than comparable cuts of chicken or pork.
Choose Lean Pork Cuts: For pork, prioritizing lean cuts like tenderloin helps to manage calorie and fat intake compared to fattier options like ground pork or bacon.
Fats are Key: The fat content is the primary driver of calorie differences. Duck fat is notably rich in healthier monounsaturated fats, while processed pork can be higher in less-desirable saturated fats.
Cooking Matters: Cooking methods that render fat, such as roasting on a rack or grilling, are healthier than those that retain it, like pan-frying or confit.
Nutrient-Dense Options: Both meats are excellent sources of high-quality protein and essential micronutrients like iron, selenium, zinc, and B vitamins.

The Calorie Conundrum: Pork vs. Duck

When evaluating pork and duck from a dietary perspective, the answer to which is higher in calories is not a simple one. For both meats, the calorie count is determined by the specific cut of meat, the amount of fat present (including the skin), and the cooking method employed. For instance, a lean pork tenderloin can be lower in calories than a fatty duck leg cooked with skin, but a skinless duck breast can often be leaner than many cuts of pork. This means a nuanced understanding of their nutritional profiles is needed to make the best choice for your dietary goals.

A Closer Look at Duck Nutrition

Duck, particularly farm-raised Pekin duck, has a reputation for being fattier than chicken or turkey. However, much of the fat is contained in the skin and can be rendered off during the cooking process.

Nutritional highlights of duck meat:

Protein: Duck meat is an excellent source of high-quality protein, which is vital for building and repairing muscle tissue.
Healthy Fats: While total fat content can be high, duck fat is rich in monounsaturated and polyunsaturated fats, similar to olive oil, which are considered heart-healthy.
Micronutrients: It is a good source of essential minerals like iron, selenium, and zinc, as well as B vitamins, including niacin and B12.

The impact of preparation on duck calories:

Skin-on vs. Skinless: Consuming duck with the skin on dramatically increases the calorie and fat content. Removing the skin before or after cooking significantly lowers both.
Cooking Method: Methods like roasting on a rack or grilling allow fat to drip away, reducing overall calories compared to pan-frying. Duck confit, which involves cooking and preserving the meat in its own fat, is exceptionally high in calories.

Deciphering Pork's Nutritional Profile

Pork is the most widely consumed red meat globally and comes in a wide variety of cuts, each with its own caloric and fat content.

Key nutritional aspects of pork:

Protein: Pork is a fantastic source of complete protein, containing all the essential amino acids needed for bodily functions.
Vitamins and Minerals: It provides a rich supply of B vitamins, especially thiamine, B6, and B12, along with important minerals like zinc, selenium, and iron.
Fat Content Varies: Cuts like pork tenderloin and sirloin chops are very lean, while other cuts like ground pork, bacon, and ribs contain considerably more fat and, therefore, more calories.

Potential health considerations for pork:

Processing: Highly processed pork products like ham, bacon, and sausages are often high in sodium and saturated fats, which are less beneficial for heart health.
Lean Cuts Are Key: For those monitoring calorie and fat intake, sticking to lean, unprocessed cuts is the best approach.

Head-to-Head: Pork vs. Duck Calories and Nutrients

To better illustrate the differences, here is a comparison of representative cuts (values may vary slightly based on preparation and source):


Feature	Skinless Duck Breast (approx. 100g)	Lean Pork Loin (approx. 100g)	Duck with Skin (approx. 100g)	Ground Pork, Cooked (approx. 100g)
Calories	~110-170	~202	~337	~297
Protein	~20-23g	~22g	~19g	~25.7g
Total Fat	~2-10g	~12g	~28.4g	~20.8g
Saturated Fat	Lower (~2-4g)	Lower (~4g)	Higher (~9.7g)	Higher (~6.6g)
Healthy Fats	High in Mono/Polyunsaturated	Good source of Mono/Polyunsaturated	High in Mono/Polyunsaturated	Good source of Mono/Polyunsaturated
Iron	Excellent Source	Good Source	Excellent Source	Good Source
B Vitamins	Excellent Source	Excellent Source (esp. Thiamine)	Excellent Source	Excellent Source

Key takeaways from the comparison:

Skinless Matters: The most significant factor influencing calorie and fat content is the presence of skin. Skinless duck breast is a top contender for a lean, low-calorie protein source.
Lean is Best: Choosing lean cuts is crucial for managing calories in both pork and duck. A lean pork loin is a moderate-calorie option, while skinless duck breast is notably lower.
Beware of Hidden Fat: Preparations like ground meat, bacon, and cooking duck with the skin on dramatically increase the caloric density. Always consider the cooking method.

The Bottom Line: Making the Healthiest Choice

Neither pork nor duck can be declared universally 'healthier' without considering the specific cut and cooking method. The key is to be a mindful consumer, paying attention to the details of your food preparation and sourcing. For a lower-calorie, leaner protein, skinless duck breast is an excellent choice. However, if your preference lies with pork, opting for lean cuts like tenderloin and loin chops will keep calories in check. Regardless of your choice, cooking methods like grilling, baking, or roasting without excess added fat are recommended for both meats. A varied diet incorporating both provides a wide range of nutrients and flavors.

To optimize your health, it's also important to consider the benefits of other protein sources, as discussed by Healthline. Pairing either meat with fiber-rich vegetables, whole grains, and healthy fats will ensure a balanced and nutritious meal.

Conclusion

In conclusion, when asking which has more calories, pork or duck, the answer is situational. A skinless duck breast is typically lower in calories and fat than many pork cuts, while fatty cuts of both can be high in calories. Your best strategy is to select lean, minimally processed cuts and employ healthy cooking methods to enjoy the rich flavors and nutritional benefits of both proteins without the excess calories.

Frequently Asked Questions

Yes, removing the skin from duck can reduce its fat and calorie content by a significant amount. Duck skin contains a large portion of the meat's total fat, so cooking and eating it without the skin can make it a very lean protein choice.

Duck fat is often considered healthier than pork lard because it contains a higher proportion of monounsaturated and polyunsaturated fats, similar to olive oil, and less saturated fat. However, it is still high in calories and should be used in moderation.

A skinless duck breast is typically a lower-calorie and leaner option than even a lean pork cut like tenderloin or loin chop. For a low-calorie diet, skinless duck breast is an excellent choice.

Yes, processed pork products like bacon are significantly higher in calories, saturated fat, and sodium than most duck preparations. For example, duck bacon is reported to be much lower in fat than traditional pork bacon.

The best way to cook duck to minimize calories is to remove the skin and then grill, roast, or bake it. Roasting on a rack allows the maximum amount of fat to render and drip away from the meat.

Cooked ground pork typically has more calories than skinless duck breast, but the calorie content can vary based on the lean-to-fat ratio of the ground meat. Always check the packaging for specific nutritional information.

Duck meat offers the rich flavor and high iron content of red meat but with the leaner profile and fat composition more typical of poultry. It provides some of the benefits of red meat without as much saturated fat.