Duck Egg Nutritional Information
- One duck egg (an average duck egg weighs about 70 gm) contains about 130 calories.
- A duck egg (about 100 gm) contains about 185 calories while 100 gm of chicken egg contains 149 calories.
- One duck egg provides 9 gm of protein (about 18 percent of the RDV, recommended daily value)
- It contains 1 gm of carbohydrate and 1 gm of sugar.
- About 20 calories come from egg white and 78 calories come from the egg yolk.
- Total fat obtained from a duck egg is 10 gm.
- Consumption of one cooked duck egg helps you to get about 15 percent of the total fat requirements.
- You get about 87 calories from fat in the egg.
- The egg contains 2.6 gm of saturated, 0.9 gm of polyunsaturated fat and 4.6 gm of monounsaturated fat.
- It also contains 102 mg sodium (about 9% of recommended daily value).
- It contains about double the amount of recommended daily value (RDV) of cholesterol, about 619 mg!
- Duck egg is rich in protein but it is also high in cholesterol and sodium.
- The egg does not provide dietary fiber and vitamin C.
- One cooked duck egg contains 220 mg of phosphorous (about 15% of the RDV)
- It provides 64 mg of calcium (about 4% of the RDV)
- It is a good source of magnesium as it contains 17 mg of magnesium (about 3% of the RDV)
- It comes with 3.85 mg of iron (about 15% of the RDV)
- It contains 222 mg of potassium (about 4% of the RDV)
- Another important mineral provided by duck egg is zinc. It contains 1.41 mg of zinc (about 7% of the RDV)
- It provides 10% of RDV of folate and 1% of RDV of niacin (B3).
- It provides 5% of the RDV of thiamine (B1) and 50% of the RDV of cobalamin (B12).
- Similarly, the egg provides 8% of the RDV of vitamin pyridoxine (B6) and 13% of the RDV of vitamin riboflavin (B2).
- It provides about 9% of the RDV of Vitamin A.
Though duck egg is high in cholesterol, studies show that consumption of duck egg does not increase the risk of heart diseases or blood circulation disorders. Studies show that people who included 4-5 duck eggs in their weekly diet showed low cholesterol levels than the people who did not consume duck eggs or consumed only one egg per week. A study conducted over a 20 year period shows that men who consumed more than 7 eggs per week did not suffer from stroke or heart attack. The 'choline' present in the egg yolk cancels the harmful effects of cholesterol. Choline also promotes brain health and helps prevent inflammation. More studies are required to confirm the health benefits and adverse effects of duck eggs. If you want to compare chicken egg nutrients with duck egg, you can refer to another article 'duck eggs vs chicken eggs'.
A duck egg contains almost all the essential nutrients and can be considered as a healthy food. But, those diagnosed with heart diseases or blood circulation problems should stay away from duck eggs as they are high in cholesterol.