A Review of Duck Eggs Nutrition

Nutrition Information
A Review of Duck Eggs Nutrition
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Key Nutrients

A review of duck eggs nutrition indicates that an average size duck egg weighing about 70 grams contains 130 calories, including 87 calories from fat, and 9.6 grams of fat, including 2.6 grams of saturated fat, 0.9 grams of polyunsaturated fat, and 4.6 grams of monounsaturated fat. The egg white contains about 20 calories and the yolk contains about 78 calories. One cooked duck egg provides about 15 percent of the total fat requirements of a normal person. The duck egg also provides 9 grams of protein, equivalent to 18 percent the recommended daily value.

Minerals and Vitamins

Duck eggs are also a rich source of many essential minerals. For instance, one cooked duck egg contains

  • 102 mg of sodium, or 9 percent of the recommended daily value
  • 220 mg of phosphorous equivalent, 15 percent of recommended daily value
  • 64 mg of calcium, 4 percent of the recommended daily value
  • 17 mg of magnesium, 3 percent of the recommended daily value
  • 3.85 mg of iron, or 15 percent of the recommended daily value
  • 222 mg of potassium, or 4 percent of the recommended daily value
  • 1.41 mg of zinc, or 7 percent of the recommended daily value

besides traces of copper, manganese, and selenium.

Duck eggs are also a rich source of essential Vitamins. A review of duck eggs nutrition reveals that one cooked duck egg provides:

  • half of the amount of vitamin B-12 the body requires daily to maintain its blood production and neurological function
  • 8 percent of the daily requirement of Vitamin B-6 essential for prevent a host of conditions ranging from kidney stones to plaque build up
  • 9 percent of the recommended intake of vitamin A to maintain healthy bones, strong immune system and good vision.
  • 13 percent of the recommended daily value of riboflavin
  • 5 percent of the recommended daily value of thiamin
  • 1 percent of the recommended daily value of niacin
  • 10 percent of recommended daily value of foliate

Duck eggs also contain Vitamin B1, Vitamin D, and Vitamin E, besides all eight of the amino acids essential for a healthy body, sulfur, triglycerides, phospholipids, lecithin, and chlorine. In fact, the only major nutrient missing from the list is Vitamin C.

Cholesterol

The major concern raised against eggs in general is its high cholesterol levels. While the recommended daily intake of cholesterol for a normal adult is 300 mg, one duck egg alone contains 619 mg, more than double this amount.

However, contrary to what is apparent, consumption of duck eggs may not result in increase of cholesterol levels. Research published in Journal of American College of Nutrition in 2000 concludes that consumption of four or more eggs per week actually leads to lower average cholesterol levels than consumption of zero to one egg per week. This is because the ‘choline’ found in the egg yolk counteracts the harmful effects of cholesterol present in the yolk. Choline also contributes to brain health and reduces inflammation.

Another Harvard study spread over a 20-year period failed to associate egg consumption with risk of heart attacks or strokes, even among men who ate more than seven eggs per week.

The major benefits of eggs, and duck eggs in particular is the provision of such a diverse and rich content of nutrients, with almost all the key nutrients remaining within permissible limits. For instance, one cooked duck egg contains a negligible 1 gram of total carbohydrate including 0.7 grams of sugar, but still provides 108 kcal of energy. Similarly, the rich protein and nutrient levels come with just 120 calories.

Disclaimer: This article does not constitute dietary or medical advice. The information on duck eggs nutrition provided in this article is of a generic nature, and specific individual circumstances might require limiting or avoiding duck eggs. Please consult your physician or dietician before acting on the information contained in this article.

References

  1. USDA National Nutrient Database for Standard Reference, Release 23 (2010). https://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl. retrieved 16 February 2011.
  2. Omelet. “Duck Eggs: Full of Goodness.” https://www.omlet.co.uk/guide/guide.php?view=Ducks&cat=Eggs&sub=nutrition. Retrieved 16 February 2011.
  3. The New Agrarian. “Duck Eggs: A primer.” https://www.newagrarian.com/2008/07/01/duck-eggs-a-primer/. Retrieved 16 February 2011.
  4. Harvard Health Publications. “Egg Nutrition and Heart Disease : Eggs aren’t the dietary demons they’re cracked up to be.” https://www.health.harvard.edu/press_releases/egg-nutrition. retrieved 16 February 2011.

Image Credit: flickr.com/Robin