Which is healthier to eat, chicken or duck? An in-depth nutritional comparison

October 25, 2025 •

4 min read

Although both are considered poultry, studies show that chicken and duck have surprisingly different nutritional profiles, especially concerning fat and vitamin content. The question of which is healthier to eat, chicken or duck, has a nuanced answer that depends on your specific health goals. For a weight-conscious diet, the lean protein of skinless chicken is often a preferred choice, while duck offers a richer taste and higher iron content for those seeking a nutrient-dense option.

Quick Summary

This article compares the nutritional values of chicken and duck meat, analyzing key differences in fat, protein, calories, vitamins, and minerals. It details which poultry is better for weight loss and heart health, explores the benefits of duck's fat profile, and explains how cooking methods can significantly alter the health outcomes of each meat.

Key Points

Fat and Calories: Skinless chicken breast is significantly lower in fat and calories than duck with skin, making it preferable for weight management.
Micronutrient Density: Duck is richer in iron, copper, and several B vitamins, while chicken is a better source of selenium and niacin.
Beneficial Fats: Duck's fat is high in healthy monounsaturated fats, similar to olive oil, and can be rendered off during cooking to reduce fat intake.
Heart Health: Lean chicken is a traditional heart-healthy choice, but duck's fatty acid profile may also have positive cardiovascular benefits.
Preparation is Key: Removing the skin from duck or choosing low-fat cooking methods for either poultry can drastically change its nutritional impact.
Dietary Goals: Your healthiest option depends on your dietary goals—chicken for lean protein and weight loss, and duck for a denser nutrient profile.

Chicken vs. Duck: A Detailed Look at Nutritional Differences

When planning a healthy diet, choosing between different types of protein can be a challenge. Chicken is a staple in many households, celebrated for its lean protein content, while duck is a less common but equally flavorful option. Understanding their distinct nutritional differences is key to making the best choice for your dietary needs.

The Macronutrient Showdown: Protein, Fat, and Calories

At a glance, the most significant difference between chicken and duck lies in their fat and calorie content. A skinless, boneless chicken breast is famously lean, while duck meat is considerably fattier, especially with the skin on.

Chicken Breast (skinless): A 100-gram serving contains approximately 165 calories, 31 grams of protein, and only 3.6 grams of fat. This makes it an ideal food for high-protein, low-fat diets focused on muscle gain and weight loss.
Duck Meat (with skin): The same 100-gram serving of roasted duck with skin contains 337 calories and 28.4 grams of fat, with less protein at 19 grams. However, removing the skin and rendering the fat dramatically changes this profile, making a skinless duck breast comparable in leanness to skinless chicken breast.

Comparing Essential Vitamins and Minerals

Beyond the macronutrients, chicken and duck offer different assortments of essential vitamins and minerals that contribute to overall health. Neither contains Vitamin C.

Chicken's Strengths: Chicken is an excellent source of niacin (Vitamin B3), selenium, phosphorus, and calcium. Niacin is vital for energy metabolism and brain function, while selenium supports the immune system and thyroid function. Phosphorus is crucial for bone and teeth health.
Duck's Strengths: Duck meat is a powerhouse of micronutrients, often containing higher levels of iron, copper, Vitamin A, and B vitamins like thiamin (B1) and riboflavin (B2). The higher iron content in duck is particularly beneficial for red blood cell production. Duck meat also uniquely contains Vitamin D, which is absent in chicken.

The Role of Fat: Is Duck Fat Healthy?

Duck's reputation for being fatty can be misleading. While it contains more total fat, the fat composition is different from many other animal fats. Much of duck fat is monounsaturated fat, a type of healthy fat also found in olive oil. The visible fat layer under the skin can also be scored and rendered off during cooking, significantly reducing the final fat content of the meat itself. This renders a rich, flavorful fat that can be saved for cooking, where it is considered a healthier alternative to butter or lard.

Which Poultry is Better for Specific Dietary Goals?

Your personal health goals are the most important factor in deciding which poultry is best for you. Here’s a breakdown:

For Weight Management: Chicken, particularly skinless breast, is the clear winner. Its high protein-to-fat ratio makes it very filling and low in calories, which is ideal for reducing overall caloric intake.
For Heart Health: Lean, skinless chicken is generally recommended as a heart-healthy choice due to its low saturated fat content. However, some studies suggest that duck meat may also have positive effects on heart health by lowering LDL (“bad”) cholesterol, and its fat is more similar to olive oil than other animal fats.
For Nutrient Density: Duck meat, with its high levels of iron, copper, and B vitamins, is an excellent choice for combating deficiencies, such as anemia. For individuals seeking a rich source of micronutrients, duck provides more bang for your nutritional buck.

Comparison of Chicken vs. Duck (Per 100g serving, cooked with skin)


Nutrient	Chicken (Whole, with skin)	Duck (Domesticated, with skin)
Calories	239 kcal	337 kcal
Protein	27.3 g	19.0 g
Total Fat	13.6 g	28.4 g
Saturated Fat	3.79 g	9.7 g
Monounsaturated Fat	5.34 g	13.0 g
Iron	1.26 mg	2.7 mg
Copper	0.066 mg	0.227 mg
Selenium	23.9 µg	20.0 µg
Calcium	15 mg	11 mg
Vitamin A	48 µg	63 µg
Vitamin K	2.4 µg	5.1 µg

Cooking Methods Matter

The method of preparation can drastically alter the nutritional outcome for both meats. Frying chicken or leaving the skin on can add significant calories and fat. For duck, simply removing the skin before eating can instantly make it a much leaner protein choice, on par with skinless chicken breast. Proper cooking techniques can help render the excess fat from duck, allowing you to enjoy its rich flavor while controlling the overall fat content. Conversely, for both meats, baking, grilling, or poaching are excellent low-fat cooking options.

Conclusion

Ultimately, the choice of whether chicken or duck is healthier is not universal. Both are highly nutritious sources of protein and essential nutrients. Chicken stands out for its lower fat and calorie count, making it the better choice for those prioritizing weight loss. Duck, on the other hand, is richer in iron and healthy monounsaturated fats, offering a gourmet flavor profile along with a dense nutritional punch, especially when the skin is removed. For a balanced diet, both can be excellent choices, with the healthiest option depending largely on preparation and portion size. The decision ultimately comes down to your personal health goals and culinary preferences.

Finding the Healthiest Poultry Options

Whether you opt for chicken or duck, prioritizing high-quality meat is important. Sustainable, pasture-raised, or organic options can offer superior nutritional value and more ethical production methods. For those interested in exploring duck more regularly, many specialty providers and local farms offer high-quality duck products, including leaner Pekin duck varieties. For recipe ideas and preparation tips, consulting a comprehensive resource can be beneficial for maximizing the health benefits of your poultry choice.

For more information on selecting and preparing healthy protein sources, consider resources like the USDA's FoodData Central.

Frequently Asked Questions

Skinless chicken breast generally has more protein per 100-gram serving than duck meat. However, both are excellent sources of high-quality, complete protein containing all nine essential amino acids.

The fat in duck is often considered healthier than the saturated fat found in chicken with skin, as it contains a higher proportion of healthy monounsaturated fat, similar to olive oil. The fat can also be rendered off during cooking.

Yes, but with modifications. While duck with skin is higher in calories and fat, choosing skinless cuts and using preparation methods that render off fat, like slow-roasting, can make it a part of a calorie-controlled diet.

Yes, duck meat is significantly higher in iron than chicken, making it a particularly good choice for individuals who are iron deficient. It provides heme iron, which is more readily absorbed by the body.

For low saturated fat, lean skinless chicken breast is often recommended. However, duck meat contains a favorable fatty acid profile with high monounsaturated fat, which may also support cardiovascular health.

Yes, they differ. Duck meat tends to be richer in vitamins A, D, and several B vitamins, while chicken is a better source of niacin (B3) and selenium.

Cooking method is crucial. For duck, removing the skin and rendering the fat makes it much leaner. For both, baking, grilling, or poaching is healthier than frying, which adds extra calories and fat.