Duck eggs have become popular in the past few years and many people prefer it as an alternative for chicken eggs. They are larger and higher in calories – 130 calories vs. 72 calories in a large chicken egg – and provide several essential nutrients.
While duck eggs are a natural nutritious food, it is very high in cholesterol. So they should be consumed in moderation and avoided by individuals sensitive to dietary cholesterol.
Each duck egg contains 9 grams of quality protein, which your body can use to support your immune system and maintain healthy skin. This makes up roughly 15 percent of the daily protein intake for an average 150-pound person. A duck egg also contains 9.6 grams of fat – a concentrated source of energy – as well as 1 gram of carbohydrates. Duck eggs boost your vitamin intake and provide considerable amounts of vitamins A and B-12.
Duck eggs also offer nutritional value because of their selenium and iron content. Selenium supports healthy immune function and helps you make thyroid hormones. Iron helps your red blood cells carry oxygen and plays a role in energy production. Duck eggs also contain small amounts of zinc, phosphorus and calcium.
The Flip Side
The high cholesterol content in duck eggs means you should consume them in moderation. Each egg contains 619 milligrams of cholesterol, which is more than twice the daily recommended limit or more than three times the limit for those suffering from high cholesterol or heart disease. A high cholesterol intake can negatively affect your blood cholesterol levels.
Duck Egg vs Chicken Egg
Duck eggs have twice the nutritional value of a chicken egg and stay fresher longer due to their thicker shell.
Duck egg is an alkaline producing food, one of the few foods that leave your body more alkaline which is a great benefit to cancer patients as cancer cells do not thrive in an alkaline environment. Chicken eggs are an acid food leaving your body more acid.
Higher protein, mineral, and vitamin C content in duck eggs.
Duck eggs have more nutrients and vitamins per 100 grams than chicken eggs.
Duck eggs are also a richer source of omega 3 fatty acids. These fatty acids, commonly found in fish oils, are vital for normal metabolism but can’t be synthesized by the body. This means, you have to obtain these fatty acids through your diet.
Duck Egg in Weight Loss Diet
While the high levels of fat would seem to rule them out of a weight loss diet, their nutritional benefits can make up for this. Because of the high levels of cholesterol that they contain they may not be suitable to every diet. Their higher protein levels make them a better source of calories. Because they are generally larger and one is almost twice the size of the smallest chicken egg, it is easier to make a smaller portion. Eaten in moderation they can be a healthy choice for your fat intake.
Almost all duck eggs are free range which ensures that they have a fuller flavor and a higher food value than those that are produced in a battery. Their tougher texture makes them less popular fried or as a scramble but they are prized by bakers for their superior rising qualities. They are usually more expensive, but their free range nutritional quality makes them worth the extra expense. They aren't an everyday food for a weight loss regime, but their high food value makes them an excellent inclusion in any balanced, healthy diet.
To sum up, duck eggs have more nutrients and vitamins than chicken eggs. Due to its slightly higher fat concentration, duck eggs also have more calories for the same weight quantity. You will notice the pasture raised eggs have a yolk that is darker and richer in color, indicating a higher nutrient density. So go ahead and try some duck eggs and give some variety and high nutrition to your palette.