The Health Benefits of Eating Duck (2024)

Everyone eats protein, and one of the best ways to get protein is through meat. You’ve heard of products like turkey, beef, and chicken - but what about duck? As it turns out, there are ample health benefits to choosing duck meat as your core source of protein as opposed to other selections. 

Keep reading to learn more about some of the health benefits of eating duck, no matter how small or large. We’ll dive into some of the best reasons to ingest and invest in this product, from it being a vast source of iron to an excellent fat product compared to other meats.

The 6 Health Benefits of Eating Duck

1. Excellent Source of Iron

One of the benefits of eating duck is that it’s a product high in iron. A single duck breast has a reported 3.74 milligrams of iron, which is a very high statistic and valuable for the typical person. Iron is a nutrient every person needs, and you will find a significant amount in a single duck breast.

According to Iron Deficiency Studies conducted by Harvard University, iron is necessary because it is necessary to create myoglobin in the cells. Myoglobin allows the driving of chemical reactions in the body and is critical for the carrying of oxygen in the red blood cells.

The recommended amount of iron per day for men is eight milligrams daily, while the recommended amount for women is 18 milligrams a day, thanks to periods, childbirth, and more. That means duck provides significant iron for those who need it.

2. High In Protein

Another valuable aspect of duck is that it’s a meat very high in protein. Typically, one cooked duck offers a whopping 27 grams of protein. Although not everyone will eat a whole duck in one sitting, there’s plenty to work with. That’s about 35% of the typical daily value for someone who needs around 50 grams of protein.


Protein is necessary because it provides the following to the body: 


  • Offers a building block for bones, muscles, and more
  • Creates and repairs tissues
  • Assists in digestion
  • Regulates various hormones
  • Provides oxygen throughout the body

Any part of the duck you eat will offer substantial protein, so there are many options to explore. You might want to consider a Roasted Half Duck, or possibly a Crispy Chinese Duck to get your daily protein intake.

3. Proper Source of B Vitamins

Another aspect of duck that’s valuable for those who eat it is that it’s relatively high in B vitamins, particularly Vitamin B3. It’s critical to get a healthy mix of a variety of vitamins throughout the day, but B vitamins are vital for items like dealing with bodily functions like the nervous and muscular system, hormonal system, and more. 

Other essential vitamins in duck include the following:

  • Vitamin E
  • Vitamin K
  • Vitamin A

These are all essential vitamins for the body.

One serving of duck can provide close to 20% of a person’s daily need for a variety of these vitamins, which is excellent for anyone who stays on top of their health and nutrition. In particular, B vitamins are necessary to help you process and digest the food eaten throughout the day and will assist in forming red blood cells.

4. Disease Prevention

Another possible benefit of eating duck meat is that it will assist the body in disease prevention. Duck contains long-chain Omega-3 fatty acids, which might help to assist in keeping various diseases at bay. They have the potential to keep things away like cancer, asthma, psoriasis, mental illnesses, and even cardiovascular disease.

Duck also has the potential to provide the following:

  • Lower cholesterol
  • Lower glucose levels in the blood
  • Improve energy levels

Whether you want to invest in a pork and duck tourtiere or a roasted large whole duck, there are ample ways to enjoy the fantastic flavor. In cooperation, some into your diet, along with other healthy items to enjoy a well-balanced diet and a tasty meal in every bite. 

5. Healthier Than Other Meats

Another positive aspect of duck is that it tends to be healthier and leaner than many other selections, which is ideal for those trying to avoid red meats like beef to keep their body healthy. Most of the time, duck has about half the fat of even the leanest beef and pork selections at the butcher. 

Duck is also a selection that is rich in flavor but tends to be far lower in calories, so you get the best of both worlds. If you choose to eat a piece of duck without skin, it will have even fewer calories. However, removing crispy duck skin does sacrifice much of the flavor. Ultimately, the choice is yours, depending on which flavor profile you prefer.

6. Much Better Fat Choices

Finally, the fat from the duck tends to be healthier than other selections like beef or pork. Duck fat is made of 65% unsaturated fatty acids, which means it has a very similar profile to some of the best oils you can get, like olive oil or Hass avocados. 

All Natural Rendered Duck Fat is a helpful food in your life, as healthy fats are an excellent part of any diet. They are a much healthier selection for your diet, though the effects are still being studied.

Where Can You Purchase Duck Products?

Most stores sell duck products, so you should be able to find at least one or two duck products at your local butcher or grocery store. However, if you want high-quality duck meat, fat, and more, you might want to look somewhere else.

If you’re looking for the best duck delivered right to your door, Kolikof Caviar & Gourmet offers top-notch duck, fresh and tasty. You can get everything from a Peking Duck Dinner Meal Kit to All Natural Rendered Duck Fat with a few clicks, optimal for a night at home by yourself or a fancy dinner that needs to impress.

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