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Duck cured and slow-cooked in fat; high in protein and rich in fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Duck confit (120 g) has 404 calories. That works out to 337 calories per 100 g. It contains 0 g of carbs, 22.8 g of protein, 33.6 g of fat and 0 g of fiber. Its 5.8 mg of B3 covers 36% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
404
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.8g
· 46% DV
Fat
33.6g
· 43% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 23% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 404 kcal | |
| Total fat | 33.6 g | 43% |
| Saturated fat | 10.8 g | 54% |
| Trans fat | 0.24 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.8 g | 46% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 404 kcal |
| 1 ounce (thin) | 28 g | 94 kcal |
| 1 piece (small) | 80 g | 270 kcal |
| 100 g | 100 g | 337 kcal |
| 1 cup (shredded) | 140 g | 472 kcal |
| 1 serving (medium) | 150 g | 506 kcal |
| 1 piece (large) | 170 g | 573 kcal |
| 1 serving (large) | 220 g | 741 kcal |
Calculated from 337 calories per 100 g.
Goose confit is a processed dish made by salting goose and slowly cooking it in fat until tender. It is often made with leg portions, then browned so the skin turns crisp before serving.
To make goose confit, salt and season the goose, then cook it gently while submerged in fat until tender. The cooked meat can be chilled for storage and browned in a pan or oven just before serving.
Cooking goose confit in fat allows the meat to become tender over a long, gentle cooking process and helps keep it from drying out. The fat does not make the cooked meat safe to store at room temperature.
No. Goose confit uses goose, while duck confit uses duck; both are prepared by salting the meat and slowly cooking it in fat. The species affects the meat’s size, texture, and flavor.
Warm goose confit in an oven or pan until the meat is hot, then place it skin-side down in a pan to crisp the skin. Patting the skin dry and avoiding an overcrowded pan helps it brown.
Goose confit pairs well with potatoes, lentils, beans, or cabbage. A sharp salad, pickles, or a tangy sauce can balance its rich flavor and make the meal feel less heavy.
Refrigerate leftover goose confit promptly in a covered container. Keeping the meat submerged in fat does not make it safe at room temperature; reheat leftovers thoroughly before eating.
Yes, goose confit can be frozen. Let it cool, pack it in an airtight freezer-safe container, and thaw it in the refrigerator before reheating it thoroughly in an oven or pan.
Yes, you can make goose confit at home, but it requires slow cooking in fat at a controlled low temperature. Cool the cooked meat promptly and refrigerate it rather than treating the fat layer as room-temperature preservation.
Yes, strain the cooled goose fat and store it in a clean, covered container in the refrigerator for cooking. Remove meat fragments and other solids before storing, since they can spoil sooner than the fat.
Vitamins
B3
5.76mg · 36% DV
B5
1.32mg · 26% DV
B2
0.34mg · 26% DV
Biotin
7.2µg · 24% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
204mg · 29% DV
Sodium
624mg · 27% DV
Zinc
2.4mg · 22% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 404 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Kaz konfi is goose confit: goose meat cured with salt and slowly cooked in fat until tender. Confit is a traditional preservation and cooking method associated with southwest France, where duck and goose are both used.
The meat is rich and succulent, often finished in a pan so the skin turns crisp. Serve it as a hearty main with potatoes, beans or a fresh green salad; in France, it is also commonly paired with potatoes cooked in the confit fat. It provides protein but is high in fat, so vegetables and a modest portion make a good counterbalance.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
10.8g
MONOUNSATURATED
15.6g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.