Calories in Duck Fat: Full Nutrition Breakdown

Duck fat is a prized cooking fat in French and European cuisines, valued for its rich, savory flavor and excellent cooking properties. One tablespoon contains about 113 calories, all from fat, with a fatty acid profile that is notably high in monounsaturated fatty acids (MUFA) — closer to olive oil's profile than to butter's. This makes duck fat one of the more favorable animal fats from a nutritional perspective.

Calories by serving size:

Duck fat provides small amounts of vitamin E and selenium. Its high proportion of monounsaturated fat — about 56% of total fat — gives it a more favorable fatty acid ratio than most other animal-based cooking fats, including butter, lard, and beef tallow.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of duck fat?

One tablespoon of duck fat (about 12.8 grams) contains approximately 113 calories. All of these calories come from fat, with 12.8 grams of total fat per serving. The fat is composed of about 4.3 grams of saturated fat, 7.2 grams of monounsaturated fat, and roughly 1.3 grams of polyunsaturated fat.

Why is duck fat so popular in French cooking?

Duck fat is a cornerstone of traditional French cuisine, especially in the southwest regions of France where it is used to make confit — a method of slowly cooking meat submerged in its own fat. It is also the preferred fat for making crispy roast potatoes (pommes sarladaises), cassoulet, and seared foie gras. Its rich, savory flavor adds depth that butter and vegetable oils cannot replicate.

What is the smoke point of duck fat?

Duck fat has a smoke point of approximately 375 degrees Fahrenheit (190 degrees Celsius), which makes it suitable for sauteing, roasting, and moderate-heat frying. While it is not the best choice for extremely high-heat deep frying, it performs well for most stovetop and oven applications and produces exceptionally crispy results on roasted vegetables and potatoes.

How does duck fat compare to olive oil nutritionally?

Duck fat and olive oil share a similar monounsaturated fat content — about 56% for duck fat versus 73% for olive oil. Both are considered healthier fat options within their categories. However, olive oil contains no cholesterol and has beneficial polyphenol antioxidants, while duck fat provides a richer cooking flavor and contains small amounts of cholesterol (about 13 mg per tablespoon).

Does duck fat need to be refrigerated?

Duck fat should be stored in the refrigerator, where it will solidify and keep for several months, or in the freezer for up to a year. At room temperature, it softens to a creamy consistency but can go rancid over time. Properly rendered and strained duck fat stored in an airtight container in the refrigerator will maintain its quality and flavor for 6 months or longer.