How Many Calories in Duck? Nutrition Facts & Macros
140 g (1 breast half) of roasted duck has 281 calories
Protein 32.9g · Carbs 0g · Fat 15.7g
Roasted duck is a rich, flavorful poultry that surprises many with how lean it actually is — once the skin is removed. Per 100 g of skinless roasted duck, you get just 201 calories with an impressive 23.48 g of protein and only 11.2 g of fat, making it comparable to chicken thigh in leanness. Duck is an excellent source of iron (2.7 mg per 100 g, 15% DV) and selenium (22.4 mcg), both essential for oxygen transport and antioxidant defense. With zero carbohydrates, duck fits perfectly into keto, carnivore, and low-carb diets. Popular across Chinese, French, and Southeast Asian cuisines, roasted duck delivers restaurant-quality flavor with a nutritional profile that rivals any lean protein.
841 kJ · per 100g
Calorie Calculator: Roasted Duck
140 g Roasted Duck contains 281 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 breast half (140 g) | 281 kcal | 32.9g | 0g | 15.7g |
| 1 leg (130 g) | 261 kcal | 30.5g | 0g | 14.6g |
| 100 grams | 201 kcal | 23.5g | 0g | 11.2g |
| 1 oz (28 g) | 56 kcal | 6.6g | 0g | 3.1g |
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Roasted Duck — Nutrition Facts
| Roasted Duck | per 100g |
|---|---|
| Calories | 201 kcal |
| Protein | 23.48 g |
| Fat | 11.2 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 65 mg |
Source: USDA FoodData Central (FDC ID: 172411) · Data verified April 2026
Variations
Roasted duck breast (skinless)
201 kcal per 100 g. The leanest cut of duck — 23.48 g protein, 11.2 g fat, 0 g carbs. USDA 172411. Comparable to chicken thigh in macros but with nearly 3× the iron. Best seared skin-on for flavor, then skin removed before eating for fewer calories.
Roasted duck with skin
337 kcal per 100 g. Significantly fattier than skinless — 28.4 g fat, 19.0 g protein, 0 g carbs. USDA 172410. The crispy rendered skin is the highlight of dishes like Peking duck. Saturated fat rises to 9.7 g. Great for keto and high-fat diets where extra calories are welcome.
Duck leg confit
230–260 kcal per 100 g (varies by fat absorption). Classic French technique — duck leg slow-cooked in its own fat at 130°C for 3–4 hours. Tender, pull-apart meat with crispy skin when finished in oven. Higher fat due to cooking method but zero carbs. Excellent for meal prep — confit legs keep refrigerated for weeks in their fat.
Ground duck
240–280 kcal per 100 g (varies by fat content). Usually includes some skin and fat, making it fattier than breast meat. 17–19 g protein, 18–24 g fat, 0 g carbs. Versatile for burgers, meatballs, ragù, and Asian dumplings. Richer flavor than ground chicken or turkey. Available at specialty butchers and some supermarkets.
Smoked duck breast
220–250 kcal per 100 g. Cold-smoked or hot-smoked, often sliced thin like prosciutto. Higher sodium than fresh duck (400–600 mg per 100 g) due to curing. Rich, smoky flavor makes it a premium charcuterie item. 22–25 g protein, 12–16 g fat, 0–1 g carbs. Pairs well with figs, melon, and soft cheeses. Excellent protein-rich snack with no cooking required.
Dietary Perspectives
For Weight Loss
Skinless roasted duck is surprisingly lean at 201 kcal per 100 g — comparable to chicken thigh. With 23.48 g of protein and zero carbs, it scores high on satiety per calorie. One breast half (140 g) delivers 281 calories and 32.9 g of protein, making it a satisfying main course for a calorie-controlled meal. The key is always removing the skin: with skin, the same portion jumps to 472 calories. Duck's iron content (2.7 mg per 100 g) also supports energy metabolism during a caloric deficit. For weight loss, pair skinless duck breast with vegetables and avoid fat-heavy sauces.
For Athletic Performance
Duck delivers 23.48 g of complete protein per 100 g — all essential amino acids for muscle repair and growth. Its iron content (2.7 mg per 100 g, 15% DV) is among the highest of any poultry and nearly matches beef, supporting oxygen transport crucial for endurance performance. One breast half (140 g) provides 32.9 g protein and 3.8 mg iron with just 281 calories — an efficient post-workout recovery meal. The selenium content (22.4 mcg) supports antioxidant defense against exercise-induced oxidative stress. Duck's zero carbs make it ideal for protein-focused meals, paired with rice or sweet potatoes for complete post-workout refueling.
For Keto
Duck is one of the best meats for keto. With zero carbohydrates per 100 g, it adds absolutely nothing to your daily carb count. Skinless duck breast (201 kcal, 11.2 g fat) works for moderate-fat keto days, while duck with skin (337 kcal, 28.4 g fat) is perfect for hitting higher fat targets. Duck confit — legs slow-cooked in their own fat — is a classic keto meal that keeps for weeks in the fridge. The 23.48 g protein per 100 g supports muscle maintenance on keto without risking excess gluconeogenesis. Duck fat is prized for cooking on keto — high smoke point, rich flavor, and excellent fatty acid profile. A whole roasted duck provides both lean meat (breast) and high-fat cuts (legs, wings) in one cook.
Frequently Asked Questions
How many calories are in duck?
100 g of skinless roasted duck contains 201 calories. One breast half (about 140 g) has approximately 281 calories. Most of the energy comes from protein (23.48 g) and moderate fat (11.2 g), with zero carbohydrates. However, duck with skin is significantly more calorie-dense at 337 kcal per 100 g with 28.4 g fat. The skin nearly triples the fat content, so removing it makes a dramatic difference for anyone watching calories.
Is duck healthy?
Duck is a nutritious meat that offers several health benefits. It is an excellent source of iron (2.7 mg per 100 g, 15% DV), which is critical for red blood cell formation and oxygen transport. Duck provides 22.4 mcg of selenium, supporting thyroid function and antioxidant defenses. It delivers 23.48 g of complete protein with all essential amino acids, making it ideal for muscle repair and growth. Duck also contains B vitamins, particularly niacin and B12, which support energy metabolism and nervous system health.
Is duck keto-friendly?
Duck is an outstanding keto food. With zero carbohydrates and 11.2 g of fat per 100 g (skinless), it fits perfectly into ketogenic macros. If you want even more fat for keto, duck with skin delivers 28.4 g of fat per 100 g. The 23.48 g of protein helps meet daily protein targets without excess. Duck confit, where the leg is slow-cooked in its own fat, is particularly keto-friendly. A single breast half (140 g) adds 0 g carbs to your daily count — ideal even on strict keto.
Duck vs chicken — what's the nutritional difference?
Skinless roasted duck (201 kcal, 23.48 g protein, 11.2 g fat) is slightly higher in calories and fat than skinless chicken breast (165 kcal, 31 g protein, 3.6 g fat), but comparable to chicken thigh (209 kcal, 26 g protein, 10.9 g fat). Duck is significantly richer in iron (2.7 mg vs 1.0 mg in chicken) and has a deeper, more complex flavor. Chicken breast wins on pure protein density, while duck offers superior iron content and a more satisfying taste profile. Both have zero carbs.
How to cook duck?
The most popular methods for cooking duck are breast searing, confit, and whole roasting. For duck breast, score the skin in a crosshatch pattern, start skin-side down in a cold pan, and render on medium heat for 8-10 minutes until crispy, then flip and finish for 3-4 minutes. For confit, salt duck legs overnight, then slow-cook submerged in duck fat at 130 C (265 F) for 3-4 hours until fork-tender. For whole roasting, prick the skin all over to release fat, and roast at 160 C (325 F) for about 3 hours. Duck pairs beautifully with orange sauce, cherry glaze, or five-spice seasoning.
Is duck red meat or white meat?
Despite being poultry, duck is classified as red meat by culinary and nutritional standards. Duck muscle contains significantly more myoglobin — the oxygen-carrying protein that gives meat its red color — than chicken or turkey. This higher myoglobin content is also why duck provides more iron (2.7 mg per 100 g vs about 1.0 mg for chicken). The USDA classifies all poultry as white meat, but nutritionally and gastronomically, duck behaves more like red meat with its deeper flavor, darker color, and richer mineral profile.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roasted Duck | 201 | 23.48g | 0g | 11.2g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Turkey Breast | 135 | 30.06g | 0g | 0.74g |
| Roasted Goose | 238 | 29.27g | 0g | 12.67g |
| Lamb (Roasted) | 258 | 25.55g | 0g | 16.48g |
| Pork Chop | 209 | 25.61g | 0g | 11.06g |
per 100g
Skinless roasted duck delivers 201 kcal per 100 g with 23.48 g protein and 11.2 g fat — leaner than most people expect. Its iron content (2.7 mg, 15% DV) is nearly triple that of chicken (1.0 mg) and comparable to beef. With zero carbs and high-quality complete protein, duck competes with chicken thigh on macros while offering a far richer flavor. Among poultry, duck stands out as the best natural source of iron and selenium.
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