Protein in Duck: How Much per 100g and per Portion
Raw duck meat provides 19.7g of protein per 100g. This makes it a high-protein food, with 58% of its energy coming directly from protein. In terms of protein density, it supplies 14.4g of protein for every 100 kcal, making it an efficient protein source relative to its energy content.
CoFID 18-489 · Duck, meat only, raw
What the numbers say
- Protein per calorie. Duck meat provides 14.4g of protein per 100 kcal. Over half of its energy (58%) comes from protein, which is a high proportion.
- Fat and salt profile. Per 100g, duck meat is rated ‘medium’ for fat (6.5g) and saturated fat (2.0g) according to front-of-pack nutritional labelling. Its salt content is ‘low’ at 0.28g.
- Carbohydrate and fibre. Based on this data for raw duck meat, it contains no carbohydrates, sugars, or dietary fibre.
Duck macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 137 kcal 575 kJ |
7% | – |
| Protein | 19.7g | 39% | – |
| Fat | 6.5g | 9% | medium |
| of which saturates | 2g | 10% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.28g | 5% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in duck by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 19.7g | 137 | 0g | 6.5g |
| 150g | 29.5g | 206 | 0g | 9.8g |
| 200g | 39.4g | 274 | 0g | 13g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of duck for 20g or 30g of protein
- To get a 30g serving of protein, you would need to prepare 152g of raw duck meat, which would provide 209 kcal and 9.9g of fat.
- Always weigh meat like duck in its raw state to accurately track macronutrients, as weight changes significantly during cooking due to moisture loss.
- A large 200g portion of raw duck provides nearly 40g of protein for 274 kcal and has a low salt content of 0.56g.
How it compares with other meats
Among all foods on this site, raw duck meat ranks 50th for protein per 100g. Within the meats group, it places 19th out of 28. When measured by protein per 100 kcal, a useful metric for calorie-controlled diets, its ranking improves to 34th overall and 14th within its group. Compared to other meats, its 19.7g of protein per 100g is similar to Pork Mince (19.2g) but lower than options like Chicken Thigh (25.6g) and Gammon Rashers (27.5g). This positions duck as a solid, but not the highest, protein choice among meats.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Duck | 19.7g | 137 | 14.4g |
| Chicken Liver | 22.1g | 169 | 13.1g |
| Chicken Thigh | 25.6g | 180 | 14.2g |
| Pork Mince | 19.2g | 164 | 11.7g |
| Gammon Rashers | 27.5g | 199 | 13.8g |
Quick answers
Is duck a high-protein food?
Yes, raw duck meat is high in protein, containing 19.7g per 100g. It is also protein-dense, with 58% of its calories coming from protein.
How much fat is in duck meat?
Raw duck meat contains 6.5g of fat and 2.0g of saturated fat per 100g. UK front-of-pack guidance classifies both of these amounts as ‘medium’.
How does duck’s protein compare to chicken?
The protein in raw duck meat (19.7g per 100g) is lower than in a cut like raw Chicken Thigh, which provides 25.6g of protein per 100g.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.