Duck meat: Why it has a place in your diet Recipe

Duck meat: Why it has a place in your diet


October 2021

Duck meat might be something you think about as a celebration meat only, but here is why you should enjoy it more regularly. Duck meat is rich in protein, packed with vitamins and minerals and without the skin is very lean. Available in fresh or slow cooked options, It is also easier than you might think to make at home.

by Simone Austin,  Advanced Sports Dietitian and an Accredited Practising Dietitian


Duck meat is considered a good source of protein and Luv-a-Duck’s Skinless Duck Breast has 20grams of protein per 100g breast. Research shows that 20-30grams of protein in each meal spread over the day is best for muscle mass growth and repair, making duck a great choice particularly after exercise. When you are thinking about your protein foods for the week, make sure to schedule some duck - a stir fry with veg or duck and noodles will soon be your new go to protein source.


Most duck recipes have you render off most of the fat, leaving a lean meat, you could also remove the skin but Luv-a-Duck have made that easy for you with their NEW Skinless Duck breast fillets. Simply cook, slice and add to your favourite salad, wrap or rice paper rolls. This makes a delicious meal for lunch or dinner as a lean source of nutritious protein.

Duck has a combination of saturated and unsaturated fats. The unsaturated fat is made up of mono and poly unsaturated fats which are the fats considered good for heart health.

The saturated fat level of duck is less than in butter*. A small amount of duck fat brushed onto roast vegetables makes them crisp and golden brown. Fat helps our body to absorb fat soluble vitamins A,D,E and K. If you are roasting sweet potato or pumpkin which are high in vitamin A, brush them with just a little duck fat to help with the vitamin absorption.

Eating more vegetables is a key to better health for all of us. Any way we can make vegetables tastier will help with eating and enjoying them more often. Adding herbs and spices and cooking in a small amount of duck fat can make them irresistibly tasty. Try brussel sprouts, beans and other greens tossed in the pan to make them taste delicious with a little extra virgin olive oil and a dash of duck fat.

B Vitamins

We often think of B group vitamins for energy and there is a good reason why. Many of the B group vitamins such as Vitamins B1, B3 and B5 are important in the breakdown of our food into energy the body can use. Duck is particularly known for vitamin B12 and B3 (Niacin).

Immune system

Duck has many of the nutrients important for our immune system, such as iron, zinc, selenium and protein. A healthy immune system is critical for us all. Support a healthy immune system by including a wide range of foods in your diet such as small amounts of duck alongside plant foods - the perfect combination.

Adding duck to your diet

Stuck trying to think up new meals for the week, create something nutritious with duck - your protein meal solution. Duck has an array of valuable nutrients to fit into any healthy diet. Choose your favourite duck, add plenty of vegetables, a whole grain source of carbohydrate and you’ll have a nutritionally balanced meal in no time. Simply Impressive !




*Luv-a-Duck fatty acid analysis