How Many Calories in Duck Breast? Nutrition & Macros
One raw duck breast half, skinless (140 g) has 163 calories
Protein 27.2 g · Carbs 0 g · Fat 6 g
Duck breast is a rich, flavorful dark meat that's popular in European and Asian cuisine. At 116 kcal per 100 g raw with 19.4 g of protein and only 4.3 g of fat, a skinless duck breast is leaner than its reputation — and cooked, leaner than a chicken breast, not fatter. Cooking concentrates it to about 140 kcal per 100 g (USDA 171511), and leaving the skin on takes it to about 202 kcal (USDA 171510). Three quarters of the raw meat is water. Figures from the Danish Frida database, which lists the breast on its own rather than the whole bird's meat.
487 kJ · per 100 g · Water: 75 g
Calorie Calculator: Duck Breast (Raw, Skinless)
140 g Duck Breast (Raw, Skinless) contains 163 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 breast half, skinless (140 g) | 163 kcal | 27.2 g | 0 g | 6 g |
| 1/2 breast half (70 g) | 81 kcal | 13.6 g | 0 g | 3 g |
| 100 grams | 116 kcal | 19.4 g | 0 g | 4.3 g |
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Duck Breast (Raw, Skinless) — Nutrition Facts
| Duck Breast (Raw, Skinless) | per 100 g |
|---|---|
| Calories | 116.3 kcal |
| Protein | 19.4 g |
| Fat | 4.3 g |
| Carbs | 0 g |
| Saturated Fat | 1.57 g |
| Monounsaturated Fat | 1.18 g |
| Polyunsaturated Fat | 0.576 g |
| Cholesterol | 77 mg |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 57 mg |
| Potassium | 270 mg |
| Calcium | 3 mg |
| Magnesium | 22 mg |
| Phosphorus | 186 mg |
| Iron | 4.5 mg |
| Zinc | 0.74 mg |
| Selenium | 20 mcg |
| Vitamin A | 16 mcg |
| Vitamin C | 6 mg |
| Thiamine (B1) | 0.42 mg |
| Riboflavin (B2) | 0.31 mg |
| Niacin (B3) | 3.4 mg |
| Vitamin B6 | 0.63 mg |
| Folate | 48 mcg |
| Vitamin B12 | 0.76 mcg |
| Vitamin D | 0.4 mcg |
| Vitamin E | 0.06 mg |
| Water | 75 g |
Source: Frida — the Danish Food Composition Database, version 6.1, 2026 (738) · Data verified September 2026
Variations
Skinless, raw (default)
116 kcal, 19.4 g of protein and 4.3 g of fat per 100 g. The breast alone, no skin, as the Frida database lists it. Cooked without the skin the same meat is about 140 kcal per 100 g (USDA 171511) — water lost, not fat gained.
With the skin, cooked
About 202 kcal per 100 g with 10.85 g of fat and 24.5 g of protein (USDA 171510) — about 44 % more than the same breast cooked without the skin (140 kcal, USDA 171511). The rendered fat in the skin is the whole difference. Standard in French cooking, and the version keto macros prefer.
Duck confit (slow-cooked in fat)
Salt-cured and then slow-cooked submerged in duck fat. No reference database has a record for confit, so its figures depend on how much fat the meat takes up and belong on the recipe rather than here — expect more fat than either version above. Incredibly tender, and a popular choice on keto.
Dietary Perspectives
For Weight Loss
Skinless duck breast is a good choice for weight loss — 116 kcal per 100 g raw, about 140 kcal cooked (USDA 171511), which is fewer than a grilled chicken breast's 151 kcal. A raw breast half (140 g) is about 163 kcal with 27 g of protein. Only 2.5 g of fat cooked, against a grilled chicken breast's 3.17 g. Key: ALWAYS remove the skin — with it the cooked breast is about 202 kcal (USDA 171510), roughly 44 % more. Zero carbs. 57 mg of sodium.
For Athletic Performance
A good protein source: about 27.6 g of protein per 100 g cooked (USDA 171511), 19.4 g raw, and about 27 g in a raw breast half (140 g). Its iron, 4.5 mg per 100 g, is several times a chicken breast's and supports oxygen transport for endurance athletes. With only 4.3 g of fat raw it is a protein source rather than a fat source. Zero carbs means you need carb sources alongside for glycogen replenishment.
For Keto
Excellent for keto — zero carbs with 19.4 g of protein per 100 g raw. The skinless breast carries 4.3 g of fat, so keto macros are better served by leaving the skin on: about 202 kcal per 100 g with 10.85 g of fat (USDA 171510). A raw breast half (140 g) skinless is about 163 kcal, 27 g of protein, 6 g of fat, 0 g of carbs. Duck confit is a classic keto meal. Pan-sear skin-on for crispy fat over the leaner meat underneath.
Frequently Asked Questions
How many calories are in duck breast?
A skinless duck breast half (140 g) contains approximately 163 calories raw. Per 100 g, raw skinless duck breast has 116 calories. Cooking drives off water and concentrates it to about 140 kcal per 100 g (USDA 171511); cooked with the skin on it is about 202 kcal (USDA 171510), which makes the skin worth about 44 %.
How much protein is in duck breast?
Skinless duck breast provides 19.4 g of protein per 100 g raw. Cooked, the same meat comes to about 27.6 g of protein per 100 g (USDA 171511), because cooking drives off water and not protein. A raw breast half (140 g) holds about 27 g. That is a little under a grilled chicken breast's 30.5 g per 100 g, and duck carries considerably more iron.
Is duck breast healthy?
Yes, skinless duck breast is a nutritious choice. It provides 19.4 g of protein per 100 g with only 4.3 g of fat, zero carbs, 186 mg of phosphorus, 0.63 mg of vitamin B6, 270 mg of potassium and 48 µg of folate. Its 4.5 mg of iron per 100 g is several times a chicken breast's, which supports oxygen transport. The skin is where the fat is — removing it is what keeps the fat down.
Duck breast vs chicken breast — which has more calories?
Duck breast has fewer calories, which is the opposite of what most people expect: about 140 kcal per 100 g cooked and skinless (USDA 171511) against a grilled chicken breast's 151 kcal. Duck has less protein (27.6 g against 30.5 g) and a little less fat (2.5 g against 3.17 g). What changes the picture is the skin: left on, the breast is about 202 kcal (USDA 171510).
Is duck breast good for weight loss?
Skinless duck breast is a good choice for weight loss — about 140 kcal per 100 g cooked (USDA 171511), fewer than a grilled chicken breast's 151 kcal, with 27.6 g of protein to keep you full. A raw breast half (140 g) is about 163 kcal. The one rule that matters: remove the skin, which takes the same breast to about 202 kcal (USDA 171510). Zero carbs and 57 mg of sodium are both in its favour.
Is duck breast keto-friendly?
Duck breast is excellent for keto — zero carbs, with 4.3 g of fat and 19.4 g of protein per 100 g raw. Leaving the skin on suits keto macros better: about 202 kcal per 100 g with 10.85 g of fat (USDA 171510). A raw skinless breast half (140 g) provides about 163 kcal, 27 g of protein, 6 g of fat and 0 g of carbs. Duck confit, slow-cooked in its own fat, is a classic keto preparation.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Duck Breast (Raw, Skinless) | 116.3 | 19.4 g | 0 g | 4.3 g |
| Chicken Breast | 151 | 30.54 g | 0 g | 3.17 g |
| Steak (Beef Sirloin) | 214 | 19.92 g | 0 g | 14.28 g |
| Lamb (Roasted) | 258 | 25.55 g | 0 g | 16.48 g |
| Turkey Breast (Roasted) | 136 | 29.51 g | 0 g | 1.97 g |
per 100 g
Per 100 g raw, skinless duck breast has 116 kcal with 19.4 g of protein and 4.3 g of fat. Cooked without the skin it is about 140 kcal (USDA 171511) — fewer than a grilled chicken breast at 151 kcal, which is the opposite of duck's reputation. Duck has zero carbs and about 4.5 mg of iron per 100 g, well over a chicken breast's.
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