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A whole duck leg with glossy, deeply golden-brown skin, crisp-looking edges and dark, tender-looking meat showing at the joint rests on a plate.
●Low GI
💪High Protein

Duck confit Calories

Duck cured and slow-cooked in fat; high in protein and rich in fat.

CALORIES · 100 G

337kcal

GI

0low

POTASSIUM · 100 G

220mg

FIBER · 100 G

0g

Quick answer

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.

Duck confit Nutrition Facts

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%

Duck confit nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories404 kcal
Total fat33.6 g43%
Saturated fat10.8 g54%
Trans fat0.24 g
Sodium624 mg27%
Total carbohydrate0 g0%
Fiber0 g0%
Protein22.8 g46%

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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How Many Calories in 1 Medium Duck confit?

ServingAmountCalories
1 piece (medium)120 g404 kcal
1 ounce (thin)28 g94 kcal
1 piece (small)80 g270 kcal
100 g100 g337 kcal
1 cup (shredded)140 g472 kcal
1 serving (medium)150 g506 kcal
1 piece (large)170 g573 kcal
1 serving (large)220 g741 kcal

Calculated from 337 calories per 100 g.

Frequently Asked Questions About Duck confit

What is kaz konfi (goose confit)?

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.

How do you make goose confit?

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.

Why is goose confit cooked in fat?

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.

Is goose confit the same as duck confit?

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.

How do you reheat goose confit and crisp the skin?

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.

What do you serve with goose confit?

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.

How should you store leftover goose confit?

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.

Can you freeze goose confit?

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.

Can you make goose confit at home?

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.

Can you reuse the fat from goose confit?

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.

Duck confit Vitamins & Minerals

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

Duck confit Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Duck confit

To burn the 404 calories in 1 piece (medium) (120 g):

🚶

100min

Walking (5 km/h)

🏃

41min

Running (8 km/h)

🚴

55min

Cycling

🏊

47min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Duck confit?

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.

How Nutritious Is Duck confit?

Nutrient density

Medium

46/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

35/ 100

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.

Is Duck confit Processed?

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.

Does Duck confit Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Duck confit Good For?

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

Duck confit Fat Profile

SATURATED

10.8g

MONOUNSATURATED

15.6g

POLYUNSATURATED

3.36g

⚖️

Omega 6:3 ratio 11.1:1

Above the ideal 4:1 (11.1:1).

Compare Duck confit

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Duck confit vs Ground Beef87 kcal more per 100 g
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🍢

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140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

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110 kcal

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230 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.