Calories in Duck Breast: Nutritional facts for Duck Breast Types

A 100g serving of smoked duck breast contains 180 calories, while a roasted duck breast has 183 calories, a duck breast with skin has 330 calories, and a raw skinless duck breast contains 123 calories.

One kilogram (1000g) of smoked duck breast contains 1800 calories, a kilogram of roasted duck breast has 1830 calories, a kilogram of duck breast with skin has 3300 calories, and a kilogram of raw skinless duck breast contains 1230 calories.

One Luv-a Duck fresh duck breast (190g) contains 391 calories, while a Braemoor duck breast fillet (133g) has 330 calories and a Lac Brome Lake boneless duck breast (120g) contains 110 calories.

Duck breast provides concentrated amounts of essential nutrients that support vital bodily systems, including muscle integrity and blood health. Key advantages of consuming duck breast are detailed below.

• Promotes Muscle Mass. Duck breast is a source of high-quality protein, providing all the essential amino acids needed to build and repair tissues. This complete protein profile is effective for maintaining lean muscle mass and supporting overall strength. A study by Schoenfeld, B. J., & Aragon, A. A. (2018), "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution," established that regular intake of high-quality protein is fundamental for optimizing muscle protein synthesis.
• Supports Red Blood Cell Formation. Duck breast delivers a substantial amount of heme iron, a highly bioavailable form of the mineral found only in animal products. Heme iron is a critical component of hemoglobin, the protein in red blood cells that transports oxygen from the lungs to the rest of the body. A review by Abbaspour, N., et al. (2014), "Review on iron and its importance for human health," confirmed the superior absorption of heme iron and its importance in preventing iron-deficiency anemia.
• Aids Cellular Protection. Duck breast is an excellent source of selenium, a mineral that functions as a powerful antioxidant. Selenium is integral to the function of selenoproteins, which help protect cells from oxidative damage caused by free radicals and support a healthy immune response. Research by Rayman, M. P. (2012), "Selenium and human health," demonstrated the crucial role of dietary selenium in reducing oxidative stress and supporting various aspects of human health.

Duck breast, especially when prepared with the skin, is high in saturated fat and calories, which can present health issues if consumed in excess. Health risks connected to duck breast consumption are listed below.

• High Saturated Fat Content. The skin on a duck breast contains a large amount of saturated fat, which can contribute to elevated LDL cholesterol levels. A 100-gram serving of roasted duck breast with skin contains 9.7g of saturated fat. A scientific advisory from the American Heart Association by Sacks, F. M., et al. (2017), "Dietary Fats and Cardiovascular Disease," recommended limiting saturated fat intake to lower the risk of cardiovascular disease. An alternative with lower fat is skinless chicken breast. A daily suggested amount is one small duck breast (113g) with the skin removed to manage saturated fat intake.
• High Calorie Density. Duck breast with skin is a calorie-dense food, meaning a small portion contains a large number of calories. A medium 170g roasted duck breast contains 540 calories, which can contribute to weight gain if not balanced within a daily calorie budget. Research by Mozaffarian, D., et al. (2011), "Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men," identified energy-dense foods as being strongly associated with weight gain over time. A lower-calorie alternative is grilled cod. A suggested serving size is one small breast (113g) to control calorie consumption.

Yes, duck breast is a good food choice when prepared properly and included in a balanced eating plan because the meat is a rich source of protein, B vitamins, and essential minerals. The nutritional composition supports brain health through a supply of B vitamins like Niacin and B6, which are crucial for energy metabolism in brain cells and the synthesis of neurotransmitters. A review by Kennedy, D. O. (2016), "B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review," details the importance of these vitamins for cognitive function. The nutrient profile also supports bone health. The presence of phosphorus is vital for the formation and maintenance of strong bones and teeth, working in conjunction with calcium, as outlined in a study by Takeda, E., et al. (2004), "The regulation and function of phosphate in the human body." The mineral content aids heart health. The monounsaturated fat in duck meat, when substituted for saturated fats, can help improve blood cholesterol levels, a benefit detailed in research by Li, Y., et al. (2015), "Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease: A prospective cohort study."

The calorie content of duck breast changes dramatically based on the presence of skin and the cooking method. The lowest calorie count is found in a raw, skinless duck breast, which contains 123 calories per 100 grams. This version is very lean because the high-fat skin has been removed. The highest calorie count belongs to a raw duck breast with the skin intact, which has 404 calories per 100 grams. The skin and the thick layer of fat beneath contain the vast majority of the calories. When a duck breast with skin is roasted, the calorie count drops to 337 calories per 100 grams because the cooking process renders out a significant portion of the fat, reducing the final energy density.

Duck breast is a savory meat and is not an ingredient used in dessert preparations. The rich, gamey flavor of duck breast is incompatible with sweet dessert profiles. Culinary traditions instead pair duck breast with sweet fruit sauces or glazes in main courses to create a balanced dish.

The ideal internal temperature of duck breast is 135°F (57°C) for a perfect medium-rare doneness. Cooking duck breast is different from cooking other poultry like chicken because duck is a red meat, and the breast is best served pink in the center to remain tender and juicy. The United States Department of Agriculture (USDA) recommends cooking whole poultry to 165°F (74°C) to eliminate pathogens like Salmonella. This higher temperature is necessary for whole birds or ground meat where bacteria can be present throughout. A whole, intact muscle like a duck breast is sterile on the inside, with any potential bacteria residing only on the surface. Searing the duck breast skin-side down at a high temperature effectively kills surface bacteria while rendering the fat and crisping the skin. After searing, the breast is cooked for a short time on the flesh side. 

Pulling the duck breast from the heat at 135°F (57°C) and allowing the meat to rest for 5-10 minutes is crucial. During this rest period, carryover cooking will cause the internal temperature to rise a few more degrees, bringing the final temperature to a safe and palatable medium-rare. Cooking the breast to 165°F (74°C) will result in a dry, tough, and gray meat with a livery flavor, which is considered overcooked by culinary standards.

The culinary history of duck breast is deeply connected to southwestern France, specifically the Gascony region, renowned for duck and goose farming. For centuries, ducks were raised primarily for foie gras and confit, with the whole bird being utilized. The concept of isolating the breast (magret in French) as a standalone, premium cut is a relatively modern innovation. Chef André Daguin of the Hôtel de France in Auch is credited with popularizing the magret de canard in the 1960s. He was the first to cook the thick, fatty breast from a foie gras duck like a steak—seared rare to medium-rare. This method was revolutionary because duck breast had previously been cooked well-done, similar to other poultry. Daguin's preparation highlighted the rich, red meat quality of the Moulard duck breast, treating the meat more like beef. The dish quickly became a sensation and is now a staple of French cuisine. In Asia, duck has been a prestigious food for millennia. Peking Duck, a dish from Beijing, has roots in the imperial courts of the Yuan Dynasty (13th century), where whole ducks were roasted for crispy skin and succulent meat, with the breast being a prized portion of the whole bird service.