Calories in Duck Breast: Full Nutrition Breakdown
How many calories are in duck breast? Serving-by-serving breakdown with full nutrition facts and FAQ.
Duck breast is a rich, flavorful poultry cut prized in many cuisines around the world. A 3.5-ounce serving of cooked skinless duck breast provides about 201 calories with an excellent protein content, while the same serving with skin jumps to around 337 calories due to the thick layer of subcutaneous fat. Here is a complete breakdown of duck breast nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 3 oz (skinless, roasted) | ~85 g | 171 kcal | 23.5 g | 8.1 g | 2.3 g | 73 mg |
| 3.5 oz (skinless, roasted) | ~100 g | 201 kcal | 27.6 g | 9.5 g | 2.7 g | 86 mg |
| 3.5 oz (skin-on, roasted) | ~100 g | 337 kcal | 19.0 g | 28.4 g | 9.7 g | 84 mg |
| 1 whole breast half (skinless) | ~150 g | 302 kcal | 41.4 g | 14.3 g | 4.1 g | 129 mg |
| 1 whole breast half (skin-on) | ~175 g | 590 kcal | 33.3 g | 49.7 g | 17.0 g | 147 mg |
Duck breast is a strong source of iron (about 3.8 mg per 3.5 ounces skinless, roughly 21% of the daily value), vitamin B12, niacin, and selenium. The fat in duck skin is notably high in monounsaturated fat, with a profile similar to olive oil.
Frequently Asked Questions (FAQ)
How do skin-on and skinless duck breast compare in calories?
The calorie difference is substantial. A 3.5-ounce serving of skinless roasted duck breast has about 201 calories and 9.5 grams of fat, while the same serving with skin contains approximately 337 calories and 28.4 grams of fat. The duck skin alone accounts for roughly 136 extra calories per serving, almost entirely from fat.
How does duck breast compare to chicken breast nutritionally?
Duck breast is higher in calories and fat than chicken breast. Skinless duck breast has about 201 calories and 9.5 grams of fat per 3.5 ounces, while skinless chicken breast has roughly 165 calories and 3.6 grams of fat. However, duck breast provides significantly more iron (3.8 mg vs 0.7 mg) and a richer flavor profile, making it nutritionally distinct from chicken.
Is duck considered red meat or white meat?
Despite being poultry, duck is classified as red meat by the USDA due to its high myoglobin content, which gives the flesh its distinctive dark color. Duck breast meat is darker and more intensely flavored than chicken or turkey because ducks are active flying and swimming birds that require more oxygen-carrying myoglobin in their muscles.
How much iron does duck breast contain?
Skinless duck breast provides about 3.8 mg of iron per 3.5-ounce cooked serving, which is approximately 21% of the recommended daily value. This is significantly higher than chicken breast (0.7 mg) and comparable to many cuts of red meat. The iron in duck is the highly bioavailable heme form, making it an excellent choice for those looking to increase iron intake.
What is the best method for cooking duck breast and scoring the skin?
The most effective technique is to score the skin in a crosshatch pattern (cutting through the fat but not into the meat), then start the breast skin-side down in a cold pan. Gradually increasing the heat allows the fat to render slowly, resulting in crispy skin without overcooking the meat. Duck breast is best served medium-rare to medium (135-145 degrees F internal temperature) to maintain its tenderness and juiciness.
How do skin-on and skinless duck breast compare in calories?
How does duck breast compare to chicken breast nutritionally?
Is duck considered red meat or white meat?
How much iron does duck breast contain?
What is the best method for cooking duck breast and scoring the skin?
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