Duck Eggs Nutrition, Benefits, and Side Effects

Medically Reviewed on 5/23/2022

What are the nutrients in duck eggs?

Duck Eggs Nutrition
Duck eggs are loaded with nutrients that promote health.

Eggs are a powerhouse of nutrients, and duck eggs are no exception to this notion. Duck eggs provide plenty of nutrients including protein, vitamins, minerals, and good fats. They are larger than chicken eggs and have darker yolks.

Studies report that duck eggs may boost immunity and lower the risk of infections including viral, bacterial, and fungal infections. Additionally, duck eggs may protect against certain types of cancer although there is little evidence to support this claim.

Nutritional content chart of duck eggs

Nutrients in one duck egg (about 70 grams, raw and fresh) include:

Table. The nutrition content of one duck egg (70 grams, raw and fresh)
Nutrient Amount
Energy 130 kcal
Water 49.6 g (grams)
Protein 8.96 g
Total fats 9.66 g
Cholesterol 619 mg (milligrams)
Total carbs 1.02 g
Fiber 0 g
Calcium 44.8 mg
Magnesium 11.9 mg
Phosphorous 154 mg
Potassium 155 mg
Sodium 102 mg
Iron 2.7 mg
Selenium 25.5 µg (micrograms)
Zinc 0.99 mg
Thiamin 0.109 mg
Riboflavin 0.283 mg
Niacin 0.14 mg
Pantothenic acid 1.3 mg
Vitamin B6 0.175 mg
Folate 56 µg
Vitamin B12 3.78 µg
Choline 184 mg
Vitamin A 472 IU
Lutein + zeaxanthin 321 µg
Vitamin E 0.94 mg
Vitamin D 48.3 IU
Vitamin K 0.28 µg

10 health benefits of duck eggs

Duck eggs are loaded with nutrients that promote health. They can be included as a part of a balanced diet in moderation. If you have higher cholesterol, it is best to consult your doctor before having eggs daily.

Ten health benefits of duck eggs include:

  1. Good for the musculoskeletal system: Your musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other soft tissue. It helps provide form, support, and function to your body. Duck eggs provide nutrients including protein, vitamins D and K, calcium, magnesium, and phosphorous. These nutrients are essential for healthy bones and muscles.
  2. Promote brain health: Duck eggs are good for your brain. They provide essential fats, vitamins, and antioxidants that protect the brain cells and improve brain functioning. They provide choline and lecithin which are essential for maintaining healthy cell membranes in the brain cells and for the formation of important brain chemicals (neurotransmitters).
  3. Beneficial for cardiovascular health: Duck eggs, when consumed in moderation, can improve heart and blood vessel health. They are loaded with antioxidants, good fats, and minerals needed for healthy blood flow and heart health. Studies report that duck eggs help increase high-density lipoprotein (good) cholesterol levels and play a role in preventing heart diseases.
  4. Healthy protein source: Duck eggs are rich in protein. They provide about nine grams of protein per egg and contain various essential amino acids, thus making them a complete protein source. Proteins are the building blocks of the body, and obtaining sufficient dietary protein is important for overall health and well-being.
  5. Promote eye health: Duck eggs are good for healthy vision and the prevention of certain eye diseases such as macular degeneration and cataract. Antioxidants in duck eggs prevent the eye cells from oxidative damage. They provide vitamin A which is essential for healthy vision.
  6. Keep skin and hair healthy: Duck eggs can help keep your skin and hair lustrous and healthy. They provide vitamins, minerals, and antioxidants needed for healthy hair, nails, and skin. Some people use egg white to make hair and skin mask that is reported to make the skin firmer and brighter and hair stronger and shinier. The B vitamins in duck eggs reduce hair loss, skin inflammation, and acne and moisturize the skin and promote skin cell regeneration.
  7. Good for expecting mothers: Duck eggs can be included in pregnant women’s diet. They provide nutrients essential for the baby’s development particularly brain and vision development. Docosahexaenoic acid, choline, protein, folate, and other nutrients ensure that your baby develops and grows healthy in your womb. Vitamin B6 in duck eggs may help take care of nausea associated with pregnancy (morning sickness). One must, however, consume well-cooked eggs, particularly in pregnancy
  8. Promote mental health: Eggs provide minerals such as selenium, zinc, and magnesium that can help lower the risk of depression and fatigue. Vitamin D in duck eggs is linked to a lower risk of winter depression or seasonal affective disorder. Eggs provide amino acids such as tryptophan that help form serotonin (the feel-good hormone) in your brain.
  9. Help keep nerves healthy: Duck eggs provide nerve health-promoting vitamins such as vitamins B6 and B12. Antioxidants, choline, and omega-3 fatty acids play a great role in promoting nerve health.
  10. Help manage weight: A boiled or poached duck egg provides about 130 calories. It is super satiating and will help keep hunger pangs at bay. You may have it in your breakfast or as a snack instead of greasy and unhealthy fries, cookies, or chips. Moreover, duck eggs will help build lean mass and improve your stamina and metabolism. All these can help you with your weight loss journey. You can include duck eggs in your diet if you are underweight. They will help improve your muscle mass and contribute to a healthy weight gain.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

Are there any side effects of eating duck eggs?

Duck eggs are generally safe when consumed in moderation. Caution must, however, be exercised if you have any underlying health conditions or allergies.

  • Do not consume duck eggs if you have an egg allergy.
  • Duck eggs have a high fat and cholesterol content.
  • The way you prepare them can influence their health effects.
  • Consuming duck eggs in excess or preparing them with unhealthy ingredients such as excess salt, butter, and fatty or processed meat can increase the risk of cardiovascular diseases, obesity, and diabetes.
  • Ensure that you take duck eggs from trusted sources because they may carry heavy metal contamination.

Cook duck eggs well before you consume them to prevent Salmonella infection, which can cause vomiting, diarrhea, fever, and stomach cramps. Allergic reactions after consuming duck eggs may manifest as stomach cramps, wheezing, hives, difficulty breathing, vomiting, diarrhea, dizziness, and swelling over the face. Consult with your doctor if you notice any such signs.

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Medically Reviewed on 5/23/2022
Image Source: Getty image