If you're looking for a tasty and healthy meat option, look no further than boneless, skinless duck breast. One half of a breast, cooked without skin and broiled, contains approximately 133 calories. This delicious cut of meat is perfect for those looking for a lean source of protein with a unique, rich flavor.

In addition to being low in calories, duck breast is also a great source of protein, with each half breast containing approximately 19 grams. It also contains a variety of micronutrients, including iron and vitamin B-6.

Duck breast can be prepared in a variety of ways and makes a great addition to any meal. Keep reading to learn more about the nutritional profile of duck meat and skin, as well as some tips for incorporating it into your diet.

Calories in Half a Breast of Cooked Duck Meat

As mentioned earlier, one half of a boneless, skinless duck breast, cooked without skin and broiled, contains approximately 133 calories. Compared to other meats, such as beef and pork, duck breast is a lower calorie option that can help support weight management and overall health. It's important to note that the method of preparation can impact the calorie content of duck breast. Frying or adding high-fat sauces can increase the calorie count, so it's best to stick with lean cooking methods like broiling, roasting, or grilling.

Preparation Method: Broiled, Boneless and Skinless

Broiling is a great way to cook boneless, skinless duck breast as it helps to draw out some of the excess fat while still ensuring the meat stays moist and tender. To cook, preheat your broiler to high and place the duck breast on a foil-lined baking sheet. Broil for 6-8 minutes per side or until the internal temperature reaches 165°F. To add even more flavor to your broiled duck breast, consider seasoning it with herbs and spices like garlic, rosemary, or thyme. You can also marinate the meat for a few hours beforehand to infuse it with extra flavor.

Protein Content in Duck Meat and Skin

Duck breast is a great source of protein, with each half breast containing approximately 19 grams. Protein is essential for building and repairing tissues in the body, and can also help to support weight management by promoting feelings of fullness and satiety. While duck skin is high in fat and calories, it does contain a small amount of protein as well. However, it's best to stick with the leaner portions of the meat to maximize the health benefits.

Carbohydrate Content in Duck Meat and Skin

Duck breast is a low-carbohydrate food, making it a great option for those following a low-carb or ketogenic diet. Each half breast contains just 0.5 grams of carbohydrates, making it a good choice for those looking to manage their blood sugar levels or reduce their overall carb intake. Duck skin, on the other hand, contains no carbohydrates but is high in unhealthy saturated fat. It's best to limit or avoid consumption of duck skin to support overall health and wellness.

Fat Content in Duck Meat and Skin

While duck breast is a leaner meat compared to other options like beef or pork, it still contains a moderate amount of fat. Each half breast contains approximately 6 grams of fat, with 2 grams coming from saturated fat. Duck skin, on the other hand, is very high in fat and calories. One half of a duck breast with skin contains approximately 240 calories and 17 grams of fat, with 6 grams coming from saturated fat. For this reason, it's best to stick with boneless, skinless duck breast to maximize the health benefits of this delicious meat.

Micronutrient Profile of Duck Meat and Skin

Duck meat and skin contain a variety of micronutrients that play an important role in supporting overall health and wellness. One half of a boneless, skinless duck breast contains approximately 1.6 milligrams of iron, or 9% of the recommended daily intake. It also contains approximately 0.3 milligrams of vitamin B-6, or 14% of the recommended daily intake. Duck skin is also a good source of vitamin B-5, which is important for synthesizing and breaking down fats in the body. However, it's best to limit or avoid consumption of duck skin due to its high fat and calorie content.

Health Benefits of Consuming Duck Meat and Skin

Consuming boneless, skinless duck breast can have a range of health benefits. It's a lean source of protein that can help support muscle growth and repair, while also promoting feelings of fullness and satiety. Duck meat and skin also contain a variety of micronutrients, including iron and vitamin B-6, that are important for supporting overall health and wellness. However, it's important to watch your fat and calorie intake when consuming duck skin, as it can be high in unhealthy saturated fats.

Ways to Prepare Duck Breast Meat and Skin

Duck breast can be prepared in a variety of ways to suit your taste preferences. As mentioned earlier, broiling is a great option for cooking boneless, skinless duck breast as it helps to draw out some of the excess fat while still ensuring the meat stays moist and tender. You can also roast duck breast in the oven, or grill it on a barbecue for added flavor. Consider seasoning it with herbs and spices like garlic, rosemary, or thyme to enhance the natural flavors of the meat. As for the skin, it's best to avoid consuming it due to its high fat and calorie content. However, it can be used to add flavor to dishes like soups and stews, or rendered down to make duck fat that can be used in cooking or baking.

Recommended Serving Size of Duck Meat and Skin

The recommended serving size for boneless, skinless duck breast is approximately 3-4 ounces or one half of a breast. This serving size contains approximately 19 grams of protein and 133 calories. When consuming duck skin, it's best to limit or avoid consumption due to its high fat and calorie content. If you do choose to consume duck skin, aim for a small portion or use it sparingly as a flavor enhancer.

Tips for Incorporating Duck Meat and Skin into Your Diet

If you're looking to incorporate more duck breast into your diet, there are a few tips and strategies that can help. Start by experimenting with different cooking methods to find your favorite way to prepare the meat. Consider pairing duck breast with a variety of sides, such as roasted vegetables or whole grains, to create a well-balanced meal. You can also use duck breast in recipes like stir-fries and salads for added flavor and nutrition. When it comes to duck skin, try to limit or avoid consumption due to its high fat and calorie content. If you do choose to consume it, use it sparingly as a flavor enhancer or in small portions to avoid overconsumption.