5 Benefits of Duck Eggs

We are very used to using chicken eggs in our meals and everyday recipes. Another egg that often appears on our plates, especially in salads and appetizers, is the quail egg . But what about duck eggs? Do you know their benefits and use them in the kitchen?

Well, this type of egg is usually larger than a chicken egg , can appear in a variety of colors and has a shell that is also thicker. The inside of a duck egg is practically transparent and its yolk is much larger than that of a chicken egg.

Duck eggs are rich in nutrients, such as vitamins A, D, E and B complex, minerals, and are an excellent source of protein. Check out 5 benefits of duck eggs below and find out why they should not be left out of your diet.

5 Benefits of Duck Eggs

1. The properties of duck eggs

While duck eggs contain much more fat and cholesterol than chicken eggs, they also have more protein and a 40% higher concentration of omega 3 .

As mentioned above, duck eggs also serve as a source of other important nutrients for our body, such as vitamins and minerals, especially calcium, phosphorus, magnesium and iron.

However, in general, duck eggs are considered to have a nutritional profile similar to that of chicken eggs.

2. Source of proteins

One of the benefits of duck eggs that deserves our attention is certainly the fact that they are rich in protein. One duck egg contains about 9 grams of quality protein, or 12.8 g per 100 grams.

Proteins are very important for our body and are present in every cell in our body. They are responsible for building and maintaining our muscles, bones and skin, as well as providing energy.

Structured by chains of amino acids, proteins also help in the repair and production of new cells and are necessary for growth and development in children, adolescents and pregnant women.

It is necessary to consume proteins every day through food because our body does not store the nutrient in the same way as it does with carbohydrates and fats.

3. Source of vitamin A

You can find 472 IU (international units) of vitamin A in a duck egg, or 674 IU in 100 g of the food. This represents 40% more vitamin A than in a chicken egg.

Ingesting vitamin A in your diet promotes the development of new cells that are responsible for maintaining healthy tissues in our body and also helps with our eye health. Check out a list of all the benefits of vitamin A.

4. Source of vitamin B12

Duck eggs are also a good source of vitamin B12, with 3.8 mcg of the nutrient per egg, or 5.4 mcg per 100 g. Vitamin B12 keeps your nerves healthy and helps in the production of healthy, functional red blood cells, among other things. Compared to chicken eggs, duck eggs have more than 4 times the concentration of this vitamin.

5. Source of selenium

Another positive point is that duck eggs are a good source of selenium for meals. Selenium helps strengthen the immune system and helps in the production of thyroid hormones. However, the amount of this mineral in duck eggs is very similar to that found in chicken eggs.

Are duck eggs fattening?

As we have seen, duck eggs are a source of protein, a nutrient that provides satiety to the body, something very important for those who want to lose weight or at least not gain weight.

On the other hand, we also need to point out that duck eggs are 30% more caloric than chicken eggs. While 100 g of duck eggs have 185 calories, a chicken egg has 143 kcal. Therefore, excessive consumption of this food can make you gain weight.

However, we remind you that in addition to controlling the consumption of duck eggs and avoiding excess, those who aim to lose weight or not gain weight need to ensure that their entire diet is controlled, nutritious, balanced and healthy , preferably with the supervision of a nutritionist.

We must not forget that it is not a single food that causes weight gain, but rather the entire context of the diet. After all, what would be the point of controlling the consumption of duck eggs in one meal, and on the other hand abusing calories, sugar and sodium in the others?

Duck egg care

Knowing the care required when consuming this food is just as important as knowing its benefits. These precautions refer to the cholesterol content of duck eggs.

Each egg contains 619 mg of cholesterol, or 884 mg per 100 g serving, which is more than double the recommended daily limit or more than three times the limit for those with high cholesterol or heart disease. Compared to chicken eggs, duck eggs contain more than twice as much cholesterol, considering the same amount.

One tip is to eat only one duck egg accompanied by cholesterol-free foods, such as vegetables and fruits. However, if you are sensitive to dietary cholesterol, you should avoid these eggs.

Nutritional table duck egg vs chicken egg

See below the nutritional information for duck eggs compared to chicken eggs, per 100 gram serving: