(Even the fat, in moderation of course!)
Most people love duck for its unmistakable, delectable taste, but don’t realise how nutritious it is too. Duck is very high in protein and provides selenium, phosphorus, zinc, iron and copper, along with B vitamins including riboflavin, niacin, thiamine, pantothenic acid, B6 and B12.
Skinless duck meat is lean, with a fat content similar to the dark meat of chicken. Most of duck’s fat sits directly under the skin. About half of duck fat is monounsaturated, the same kind of fat found in olive oil, and it has less saturated fat than butter or beef fat, which is why it stays soft at room temperature. It’s still a rich fat, so enjoy it in moderation.
Wellness
Antioxidant. Selenium is part of the body’s own antioxidant enzymes that help protect cells from free-radical damage. A 100 gram serve of duck provides a large share of your daily selenium needs.
Healthy blood. Iron helps form haemoglobin in red blood cells, and vitamin B12 is needed to make healthy red blood cells, so both help prevent anaemia.
Energy. Phosphorus and B vitamins help your body turn food into energy.
Immunity. Zinc and selenium both support normal immune function.
Body and brain. Copper is an essential trace mineral that helps the body make red blood cells, collagen and brain messengers.
Bones. Protein and phosphorus are building blocks for strong bones.
Weight management
Protein for fullness. Duck’s high protein helps you feel full for longer. If you’re trying to lose weight, remove the skin and enjoy just the meat; it’s still super tasty.
Energy release. B vitamins help your body use the energy in fats and proteins.
Beauty
Healthy skin and hair. A 100 gram serve provides over a quarter of your daily riboflavin, which, with niacin, supports healthy skin. Protein, zinc and iron are also important for healthy hair growth.
Cooking with duck
Master stock. A master stock is a richly flavoured Chinese stock, traditional in Cantonese and Fujian cooking, that is reused again and again to poach and braise meat. Between uses, bring it to the boil, strain, cool quickly and keep it in the fridge or freezer.
Roasting. Roast at a fairly high temperature after pricking the skin with a fork to pierce the fat but not the meat, and baste regularly with the fat in the pan to keep it moist.
Confit. Pronounced “con-fee”, confit is perhaps the most misused word in the culinary dictionary. It means meat that has been slowly cooked in its own fat, then covered and preserved in that fat. Store duck confit in the fridge.
Grilling or pan-frying. Quick, direct heat suits duck breast. Score the skin, season, and cook skin side down until most of the fat has rendered, then turn it over for a moist, crisp, non-fatty result. Reserve the fat and freeze it for roasting potatoes.
Pot roasting. Long, slow pot roasting suits older or free-range birds, which have less fat and tougher but very flavoursome meat. Flake the meat through a sauce and serve with pasta or risotto.
Food safety: duck breast is often served pink in restaurants, but food safety guidelines recommend cooking all poultry to 75°C. If you’re pregnant, elderly or have a weakened immune system, cook duck all the way through, and always cook duck legs and whole birds thoroughly.
“So now there are many more reasons to indulge in this delectable meat.”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
