Muscovy duck meat has become increasingly popular in recent years due to its lean nature and rich flavor. However, there are some questions around how healthy it really is. In this article, we’ll explore the nutritional profile of Muscovy duck, look at the health benefits and drawbacks, and compare it to other types of poultry.
Nutritional profile of Muscovy duck meat
Let’s start by looking at the basic nutritional values of Muscovy duck meat per 100g (3.5oz) serving:
- Calories: 137
- Protein: 28g
- Fat: 3g
- Saturated fat: 1g
- Cholesterol: 89mg
- Sodium: 63mg
- Iron: 1mg
- Zinc: 1mg
- Selenium: 25mcg
As you can see, Muscovy duck is very high in protein and quite low in fat, especially saturated fat. It’s higher in cholesterol than many other meats, but still provides minerals like iron, zinc and selenium.
Compared to chicken breast, Muscovy duck contains slightly less protein, much less fat, but more cholesterol. It also has a richer mineral profile.
Muscovy duck meat protein
The high protein content is one of the biggest benefits of Muscovy duck meat. Protein plays vital roles in the body including building and repairing tissues, helping enzymes and hormones function efficiently, and keeping your immune system strong.
Getting adequate protein on a daily basis is crucial for maintaining lean muscle mass, especially as we age. Muscovy duck provides an excellent source of complete, high-quality protein.
Muscovy duck meat fat
With only 3g of total fat per serving, Muscovy duck can be classified as a lean meat. For comparison, the same serving size of chicken thigh contains around 10g of fat.
The low saturated fat content is also notable. Saturated fats are linked to increased cholesterol levels and heart disease risk when eaten in excess.
The fat composition is one of the reasons Muscovy duck is favored by health-conscious consumers looking for a leaner poultry option.
Muscovy duck cholesterol
While low in fat overall, Muscovy duck does contain a relatively high level of cholesterol. Each 100g serving provides 89mg of cholesterol, compared to 72mg in the same amount of chicken thigh.
For healthy individuals, this level of cholesterol shouldn’t be an issue. But for those with high cholesterol or heart disease, it’s recommended to limit cholesterol from food sources to no more than 200mg per day.
Muscovy duck vitamins and minerals
Muscovy duck provides a range of important vitamins and minerals. Highlights include:
- Selenium: Muscovy duck is an excellent source of this antioxidant mineral which supports thyroid and immune system function.
- Niacin: This B vitamin helps convert nutrients into energy and promotes healthy skin and nerves.
- Vitamin B6: Plays a role in over 100 enzyme reactions in the body and helps produce important neurotransmitters.
- Phosphorus: An essential mineral for bone health and cell repair.
- Iron: Needed to create hemoglobin to transport oxygen in the blood.
Potential health benefits of Muscovy duck meat
Let’s look now at some of the evidence-based health benefits associated with eating Muscovy duck meat.
May support heart health
Several studies have found links between higher poultry consumption and improvements in heart health markers.
One study followed over 37,000 Swedish adults for 13 years. Men who ate the most poultry had a 27% lower risk of heart failure compared to those who ate the least. For women, the risk reduction was 12%.
Researchers believe the high levels of niacin in poultry may help reduce blood lipids and lower heart disease risk.
The lean protein and low saturated fat content also contribute to the heart-healthy nature of poultry like Muscovy duck.
May aid weight control
Protein is the most filling of the macronutrients. Eating high-protein foods like Muscovy duck can boost satiety and reduce total calorie intake.
In one study, people who increased their protein intake to 30% of calories ended up eating 441 fewer calories per day and lost almost 11 pounds over 12 weeks. They also reduced their late-night snacking by over 50%.
Replacing less healthy meat options with lean, high-protein Muscovy duck may also support a healthy body weight.
Rich in antioxidants like selenium
Antioxidants are compounds that help neutralize harmful free radicals and reduce oxidative stress in the body. Oxidative stress has been linked to chronic diseases including cancer, heart disease and Alzheimer’s.
Muscovy duck is an excellent source of the antioxidant mineral selenium. Selenium plays a role in reproducing cells and metabolism. It may help prevent cellular damage and reduce inflammation.
One study found that men with the highest blood levels of selenium had a significantly lower risk of developing prostate cancer.
Potential health risks of Muscovy duck meat
Now let’s examine some of the possible health concerns with eating Muscovy duck meat regularly.
High in cholesterol
While the total and saturated fat content is low, Muscovy duck is high in cholesterol. The 89mg per 100g serving represents 30% of the recommended daily limit.
For those with high cholesterol or heart disease risk, reducing cholesterol intake from all sources may be advisable. Consuming Muscovy duck in moderation is likely fine, but it may not be ideal for mains.
Can contain traces of lead
Some research shows that cooking meat products, including duck, at high heat can increase lead exposure. Offal meats like liver also tend to be higher in lead.
Lead builds up in the body over time and can cause nerve damage and problems with red blood cell production at high amounts. This isn’t so much an issue with moderate Muscovy duck intake, but something to be mindful of.
May contain saturated fats
While quite low in total fat, Muscovy duck does still contain some saturated fat. Current dietary advice recommends limiting saturated fat to no more than 10% of total daily calories.
For a 2000 calorie diet, this equates to around 22g of saturated fat per day as an upper limit. A 100g serving of Muscovy duck provides 1g of saturated fat.
Again, consuming Muscovy duck in moderation is unlikely to be an issue. But it’s best avoided in high amounts for those limiting saturated fats.
How does Muscovy duck compare to other poultry?
Now let’s see how Muscovy duck compares nutritionally to chicken and other poultry sources.
Muscovy duck vs chicken
Muscovy duck is lower in calories and fat compared to dark chicken meat. A 100g duck breast contains 137 calories and 3g of fat, whereas 100g of chicken thigh packs 190 calories and 10g of fat.
Duck also provides more niacin, vitamin B6, selenium and phosphorus. However, chicken is higher in protein and lower in cholesterol than duck.
Overall, duck and chicken have slightly different nutritional strengths, but both can be included as part of a healthy diet.
Muscovy duck vs turkey
Muscovy duck and turkey are evenly matched when it comes to calories, protein and micronutrients. Turkey breast provides around 135 calories and 28g protein per 100g, almost identical to duck.
Turkey contains less fat in total, but slightly more saturated fat. Duck also edges out turkey in certain B vitamins and minerals like selenium, iron and zinc.
Both make excellent lean protein choices and picking between them mainly comes down to personal taste preference.
Muscovy duck vs goose
Goose meat is very similar to duck nutritionally, but tends to be slightly higher in fat and calories. A 100g serving of roasted goose without skin provides 158 calories and 5.5g of fat, while duck provides 137 calories and 3g of fat.
However, goose contains less cholesterol than duck – 63mg vs 89mg per 100g. Levels of protein, vitamins and minerals are broadly comparable.
As waterfowl from the same family of birds, ducks and geese offer largely similar nutritional benefits. But duck has a slight edge when it comes to leanness.
How to cook Muscovy duck
Muscovy duck can be prepared in all the same ways you would cook chicken or other poultry. Here are some serving ideas:
- Roast duck breast or leg quarters in the oven until browned and cooked through.
- Pan-fry duck breast like steak for 2-3 minutes on each side until browned then finish in the oven.
- Shred duck meat and combine with hoisin sauce, cucumber and lettuce to make Peking duck wraps.
- Use ground duck meat to make lean burgers without needing to add much fat.
- Make a cassoulet with braised duck legs, white beans and smoked sausage.
- Sear duck breast and use sliced in a salad with berries, nuts, greens and a tangy dressing.
- Simmer duck legs in stock with onions, carrots and potatoes for a nutrient-rich soup.
Aim to cook duck meat to an internal temperature of at least 165°F (74°C) to eliminate any food safety risk. This may mean cooking breast meat to medium and leg or thigh portions to 175°F (80°C) for shredding.
Is Muscovy duck meat healthy?
Muscovy duck can be enjoyed as part of a healthy diet. It’s a lean source of high-quality protein that’s lower in calories and fat than many other meats.
Eating duck provides minerals like selenium, niacin, vitamin B6 and phosphorus. Duck may also promote heart health, weight management and reduce inflammation.
There are some potential downsides to consider too. Duck is high in cholesterol, so intolerances are possible. Traces of lead and saturated fat are other things to be mindful of.
Overall, consuming Muscovy duck in moderation is unlikely to pose any major health risks. It can offer a delicious, nutritious alternative to chicken and other poultry meats.
Conclusion
Muscovy duck is a nutritious and lean protein source that compares favorably to chicken and other poultry options. While high in cholesterol, it is low in total fat, calories and saturated fat.
Research shows links between poultry consumption, including duck, and improved heart health and weight control. The high protein content and antioxidant mineral selenium also contribute to the health benefits of Muscovy duck.
Potential downsides like cholesterol and saturated fat are only concerning in very high intakes. As part of a balanced diet, Muscovy duck can be a tasty and healthy addition to meals.