Duck (Domesticated, Roasted) – Nutritional Information
Duck, a flavorful and tender meat from domesticated ducks, is often praised for its rich taste and versatility in various culinary traditions. Roasted duck, with its crispy skin and succulent meat, offers a delightful combination of healthy fats and protein. Whether you’re preparing a festive dish or a hearty meal, roasted duck provides a unique and delicious option for meat lovers.
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 337 kcal |
| Protein | 18.99 g |
| Fat | 28.35 g |
| Saturated Fats | 9.67 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 2.7 mg |
| Magnesium | 16 mg |
| Phosphorus | 156 mg |
| Potassium | 204 mg |
| Sodium | 59.0 mg |
| Zinc | 1.86 mg |
| Copper | 0.227 mcg |
| Manganese | 0.019 mg |
| Selenium | 20.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.174 mg |
| Riboflavin (B2) | 0.269 mg |
| Niacin (B3) | 4.825 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0.3 mcg |
| Vitamin A | 63.0 mcg |
| Vitamin E | 0.7 mg |
| Vitamin D2 | 0.1 mcg |
Health Benefits & Considerations
Roasted duck is an excellent source of high-quality protein, contributing to muscle repair, immune function, and overall health. It is also rich in several essential vitamins and minerals, such as iron, phosphorus, and zinc, all of which support key bodily functions, including bone health, red blood cell production, and immune defense.
Duck’s high fat content, particularly saturated fats, makes it a rich and calorie-dense food. While fats are an essential part of a balanced diet, they should be consumed in moderation. However, it’s important to note that duck meat also provides healthy monounsaturated fats, which are beneficial when consumed in controlled amounts.
Though duck meat contains no carbohydrates or fiber, making it a suitable option for low-carb and ketogenic diets, it’s relatively low in calcium and vitamin C, nutrients that are typically found in fruits, vegetables, and dairy. This makes it important to balance your diet with other food groups to ensure you’re getting a variety of essential nutrients.
Dietary Considerations
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Allergens: Duck is generally safe for individuals without specific poultry allergies. However, it’s essential to ensure that any seasoning or preparation method does not include allergens like gluten, soy, or dairy, especially if preparing duck in more complex recipes.
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Dietary Preferences:
- Paleo & Ketogenic: Roasted duck fits well into both the Paleo and ketogenic diets due to its high fat and protein content with no carbohydrates.
- Low-Carb & Gluten-Free: Since duck is naturally free of carbs and gluten, it’s a great option for those following gluten-free and low-carb dietary plans.
- Diabetes-Friendly: While duck does not raise blood sugar levels directly due to its lack of carbohydrates, it’s advisable to monitor portion sizes because of its high fat content.
Cooking Tips & Advice
When preparing roasted duck, it’s important to properly render the fat for a crispy skin and moist meat. Start by scoring the skin to allow the fat to escape while roasting. Cooking the duck at a high temperature for the first part of the cooking process helps achieve that perfect, crispy skin while keeping the meat juicy.
If you’re looking to reduce the fat content, you can trim some of the excess fat before cooking. However, much of the flavor and richness of the meat comes from its fat content, so balance is key when preparing this dish.
Roasted duck pairs wonderfully with a variety of sauces and sides, from fruity chutneys and roasted vegetables to classic mashed potatoes or wild rice. For a lighter version, you can serve it with a fresh salad or steamed greens.
Conclusion
Roasted duck is a luxurious yet wholesome choice for those seeking a rich, flavorful meat option. Packed with protein, essential vitamins, and minerals, it serves as both a hearty main course and a versatile addition to a wide range of recipes. By keeping portion sizes in check and balancing it with other nutrient-dense foods, duck can be enjoyed as part of a healthy, balanced diet. Whether it’s for a special occasion or a comforting weeknight meal, roasted duck never fails to impress with its tender, savory qualities.
