There are many foods you can turn to if you want to eat more protein. Find out whether duck egg is a good choice for this goal.
100 grams of cooked duck egg contains around 12 grams of protein which is about 24% of the Daily Value.
There are definitely also foods with more protein but compared to all other options including things like vegetables, you can consider duck egg to be medium to high in protein.
Something you do want to keep in mind is that cooked duck egg also contains around 223 calories per 100 grams. For a goal like weight loss (or weight control), duck eggs can be suboptimal.
Protein in different quantities of duck egg
This article will also compare duck eggs to the protein in other types of eggs, go over the specific amino acids in duck eggs, show some alternative protein sources, and go over the other nutrients in duck eggs.
Before going into these details, you can find a table with the amounts of protein in different quantities of duck eggs. As you can see, the values for cooked duck eggs and raw duck eggs vary (1, 2).
| Amount Of Duck Egg | Amount of Protein In Cooked Duck Egg | Amount of Protein In Raw Duck Egg |
|---|---|---|
| 1 Ounce (28 grams) | 3.4 Grams (7% Of The Daily Value) | 3.6 Grams (7% Of The Daily Value) |
| 1 Egg | 8.4 Grams (17% Of The Daily Value) | 9 Grams (18% Of The Daily Value) |
| 100 Grams (3.5 ounces) | 12 Grams (24% Of The Daily Value) | 12.8 Grams (26% Of The Daily Value) |
| 1 Cup (135 grams) | 16.2 Grams (32% Of The Daily Value) | 17.3 Grams (34% Of The Daily Value) |
Protein in duck egg vs chicken egg vs other eggs
Many people who are interested in duck eggs are trying to switch up the taste and/or nutrient contents of their meals with eggs.
In the table below, you can find how raw duck eggs compare to chicken eggs and other eggs in terms of protein content. The values are for 100 grams of the raw eggs (2, 3, 4, 5, 6).
As you can see, raw duck egg is 0.2 grams higher in protein (12.8 grams) per 100 grams than raw chicken egg (12.6 grams).
In turn, the nutrition sources indicate that cooked chicken egg is higher in protein (12.6 grams) than cooked duck egg (12 grams) (7, 1).
| Type Of Egg | Protein In 100 Grams |
|---|---|
| Raw Duck Egg | 12.8 Grams |
| Raw Chicken Egg | 12.6 Grams |
| Raw Turkey Egg | 13.7 Grams |
| Raw Quail Egg | 13 Grams |
| Raw Goose Egg | 13.9 Grams |
Amino acids in duck egg
One gram of protein in one food does not necessarily have the same effect as the same amount of protein from another food option.
Amino acids are the building blocks of proteins. One gram of protein can consist of different ratios of amino acids.
The functions and recommended quantities of the different types of amino acids for the human body are not exactly clear (yet).
However, in some situations it can be helpful to know what amino acids you can find in duck egg. One source suggests duck egg contains the following amino acids (8):
| Amino Acid | Grams Per 100 Grams Of Raw Duck Eggs | Percent Of The Daily Value |
|---|---|---|
| Tryptophan | 0.260 g | 32.5% |
| Threonine | 0.736 g | 30.7% |
| Isoleucine | 0.598 g | 29.9% |
| Leucine | 1.097 g | 23.8% |
| Lysine | 0.951 g | 23.2% |
| Methionine | 0.576 g | 32.0% |
| Cystine | 0.285 g | 15.8% |
| Phenylalanine | 0.840 g | 19.1% |
| Tyrosine | 0.613 g | 13.9% |
| Valine | 0.885 g | 35.4% |
| Arginine | 0.765 g | 12.5% |
| Histidine | 0.320 g | 15.2% |
| Alanine | 0.631 g | 9.6% |
| Aspartic acid | 0.777 g | 6.4% |
| Glutamic acid | 1.789 g | 13.2% |
| Glycine | 0.422 g | 12.1% |
| Proline | 0.480 g | 10.7% |
| Serine | 0.963 g | 11.6% |
Protein source alternatives to duck eggs
Ducks eggs or eggs in general are not your only options when trying to increase your protein intake. There are many other foods that can help you with this. Some are low-carb. Others can also offer a nice amount of fiber.
Some examples and how much protein per 100 grams they contain include (9, 10, 11, 12, 13):
- Cooked chicken breast: 31 grams
- Peanuts: 25.8 grams
- Parmesan cheese: 35.8 grams
- Flaxseeds: 18.3 grams
- Cooked salmon: 25.4 grams
It is interesting to put into words how the amount of protein in duck eggs compared to other foods.
You would have to eat 2.58 times as many grams of cooked duck egg as cooked chicken breast to consume the same amount of protein.
Other nutrients in duck egg
You may also want to know about the other nutrients in duck eggs. These matter for health goals like weight loss, staying in ketosis, building muscle, longevity, hunger, etc.
100 grams of cooked duck egg contains some of the following nutrients (1):
- Calories: 223 calories
- Protein: 12 grams
- Total carbohydrates (includes fiber): 1.4 grams
- Fiber: 0 grams
- Fat: 18.5 grams
- Vitamin B12: 67% of the DV (Daily Value)
- Selenium: 48% of the DV
- Riboflavin: 21% of the DV
- Phosphorus: 21% of the DV
- Iron: 20% of the DV
Besides having a nice amount of protein, duck eggs also contain a few important vitamins and minerals in good amounts.
One potential disadvantage you do want to keep in mind is that duck eggs also contain a decent number of calories. For goals like losing or controlling weight, this can be suboptimal.
