Duck

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 72.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

Best avoided

• 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