Nutrition in Duck Breast

The Chinese first prepared duck as a food source centuries ago. Today more Americans are eating it than ever before. The percentage of duck consumption rose 35 percent from 1995 to 2005, according to Maple Leaf Farms, an American duck processing company. Whether you sear duck breast or roast it, it provides a nutritious source of protein, a tender texture and a rich flavor.

Calories

A 3-oz. serving of duck breast provides 172 calories, or nearly 9 percent of a standard 2,000-calorie daily diet. Duck is a lower-calorie meat compared with an equivalent serving of beef steak. Substituting lower-calorie foods in the diet is a weight-loss strategy that helps achieve long-term results.

Protein

Protein in the diet is important for building and repairing muscle. It also improves metabolism by combining with carbohydrates and slowing their entry into the bloodstream, which reduces spikes in blood sugar. A 3-oz. serving of duck breast provides 20.8 g of protein, or 42 percent of the 50 g American Dietetic Association daily value.

Fat

Duck is famous for its fat content, but it provides fewer fat grams than beef. Duck breast has an oily texture, but a significant amount of its fat is released during cooking. A serving of duck breast provides 9.2 g of total fat, 2.5 g of which is saturated. The ADA recommends consuming no more than 65 g of fat each day, and 20 g of saturated fat. Duck fat is well within those guidelines.

Iron

The 2.8 mg of iron in a duck breast is important for transporting oxygen in the blood to each cell, which prevents fatigue. Senior citizens and menstruating or pregnant women are vulnerable to iron-deficiency because of nutrient malabsorption, blood loss and increased nutrient requirements. A serving of duck breast provides approximately 1/6 of the 18 mg daily value.