Duck
Duck is a lean poultry rich in high-quality protein and iron, offering superior nutrient density compared to chicken with a distinctive flavor profile suited for longevity-focused diets.
Variants (4)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Calcium6.8 mg<1% DV
- Glutathione~13 mg
Score · 71/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Calcium1% DV
Overview
Duck has been consumed across European, Asian, and North American cuisines for centuries, particularly valued in traditional Chinese medicine. Per 100g of cooked duck breast (skinless), it delivers 20.2g of protein with minimal fat (0.4g), making it an exceptional source of complete amino acids essential for muscle maintenance and metabolic health. Duck stands out for its bioavailable iron content—approximately 2.7mg per 100g—substantially higher than chicken, supporting oxygen transport and mitochondrial function critical for healthy aging. The meat contains selenium, zinc, and B vitamins (particularly B12 and niacin), all essential micronutrients associated with cognitive function, immune resilience, and energy metabolism. Duck's amino acid profile, including high levels of taurine and carnitine, supports cardiovascular health and cellular energy production. Unlike fattier poultry preparations, skinless duck breast provides lean protein with negligible carbohydrate content, making it compatible with various dietary patterns. The presence of conjugated linoleic acid (CLA) in duck fat—when consumed in moderation—may offer anti-inflammatory benefits. Regular consumption of duck as part of a balanced protein strategy supports muscle preservation, sustained energy, and nutrient density crucial for healthy aging.
Health Benefits (5)
- Supports muscle maintenance and protein synthesisstrongDuck contains 20.2g complete protein per 100g with optimal amino acid ratios including leucine, which activates mTOR pathways essential for preventing age-related muscle loss (sarcopenia)
- Enhances oxygen transport and iron metabolismstrongHigh bioavailable heme iron (2.7mg/100g) is efficiently absorbed by the body and incorporated into hemoglobin and myoglobin, improving aerobic capacity and metabolic efficiency
- Supports cognitive function and neurological healthmoderateDuck contains B12 and selenium essential for myelin formation, neurotransmitter synthesis, and protection against oxidative neuronal damage
- Reduces inflammatory markersmoderateSelenium content acts as a cofactor for glutathione peroxidase, an antioxidant enzyme that mitigates oxidative stress and systemic inflammation linked to aging
- Promotes cardiovascular resiliencemoderateTaurine in duck meat supports endothelial function, blood pressure regulation, and cardiac contractility, while selenium protects against atherosclerosis
Food Pairings
- ·Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulforaphane enhances detoxification enzyme expression and works synergistically with duck's selenium for antioxidant protection
- ·Combine with citrus fruits (lemon, orange) because vitamin C increases heme iron absorption by 3-4 fold, maximizing bioavailability
- ·Serve with dark leafy greens (spinach, kale) because both provide iron and complementary micronutrients; vitamin K in greens supports bone health alongside duck's protein
- ·Pair with mushrooms (shiitake, oyster) because ergothioneine in mushrooms and selenium in duck have synergistic antioxidant effects
Practical Tips
- ·Remove skin before cooking to minimize fat intake while preserving lean protein and micronutrient density—skinless duck breast contains only 0.4g fat per 100g
- ·Select duck from pasture-raised or heritage breed sources when possible, as these contain higher omega-3 fatty acid ratios and superior nutrient profiles
- ·Cook using dry heat methods (roasting, grilling) rather than braising to prevent nutrient loss and avoid excessive fat absorption
- ·Store raw duck in the coldest part of the refrigerator (32-34°F) for maximum 2 days, or freeze at 0°F for up to 6 months to maintain quality and safety
- ·Consume 3-4 ounces (85-113g) of duck 2-3 times weekly as part of a varied protein strategy to maximize micronutrient intake without excessive iron accumulation
Optimal Timing
Duck's high protein and iron content supports sustained energy and cognitive function throughout afternoon hours. Consuming at midday allows adequate digestive capacity and provides amino acids for afternoon muscle protein synthesis
- · immediately before high-intensity exercise (within 90 minutes)
- · late evening for sensitive individuals, as protein and iron metabolism may affect sleep quality
Duck is optimally consumed with balanced meals including carbohydrates and vegetables to optimize absorption and digestion
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
Per 100 g of the default form. Bars show how much higher or lower duck is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about duck
What is duck?
Duck is classified as a meat. Duck is a lean poultry rich in high-quality protein and iron, offering superior nutrient density compared to chicken with a distinctive flavor profile suited for longevity-focused diets.
Is duck healthy?
Duck scores 71/100 in Formulate, making it a solid choice. Its strongest contributions come from Calcium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is duck high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 17.2 g of protein (~34% of the 50 g daily value).
Is duck high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Is duck keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat duck?
Best in the midday. Duck's high protein and iron content supports sustained energy and cognitive function throughout afternoon hours. Consuming at midday allows adequate digestive capacity and provides amino acids for afternoon muscle protein synthesis
How much duck should I eat?
A typical serving is around 85 g (~71 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating duck alongside several other meat sources.
What pairs well with duck?
Duck pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulforaphane enhances detoxification enzyme expression and works synergistically with duck's selenium for antioxidant protection; Combine with citrus fruits (lemon, orange) because vitamin C increases heme iron absorption by 3-4 fold, maximizing bioavailability; Serve with dark leafy greens (spinach, kale) because both provide iron and complementary micronutrients; vitamin K in greens supports bone health alongside duck's protein; Pair with mushrooms (shiitake, oyster) because ergothioneine in mushrooms and selenium in duck have synergistic antioxidant effects.