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Lean protein, B vitamins, Source of iron and zinc
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Steamed Duck (120 g) has 234 calories. That works out to 195 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 10.2 g of fat and 0 g of fiber. Its 5.4 mg of B3 covers 34% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
234
KCAL / 120G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
10.2g
· 13% 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 59% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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 | 234 kcal |
| 1 slice (thin) | 50 g | 98 kcal |
| 1 piece (small) | 80 g | 156 kcal |
| 1 slice (thick) | 80 g | 156 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (medium) | 100 g | 195 kcal |
| 1 serving (large) | 150 g | 293 kcal |
| 1 piece (large) | 180 g | 351 kcal |
Calculated from 195 calories per 100 g.
To make steamed duck, place duck pieces in a covered pot with a small amount of water or broth, then cook gently until tender. Onion, garlic, and aromatics can flavor the cooking liquid; keep the lid on so the meat stays moist.
Steamed duck does not have one fixed cooking time: it varies with the cut, piece size, and cooking method. Check the thickest part and continue cooking until the meat is tender and separates easily with a fork.
Steamed duck is often tough because it has not cooked long enough for the meat to soften, especially when using leg pieces. Keep it covered and cook gently; boiling hard can reduce the liquid and leave the meat dry.
Yes, you can steam a whole duck if your steamer or pot is large enough, but it takes longer and is harder to cook evenly than duck pieces. For more predictable results, cut it into portions before steaming.
No, you do not have to remove the skin before making steamed duck. Leaving it on can add flavor during cooking; remove it after cooking if you prefer a less rich serving.
Garlic, ginger, black pepper, and star anise pair well with steamed duck, while thyme or bay leaf gives it a more Western-style flavor. Use a light hand so the seasonings complement rather than overwhelm the duck.
Steamed duck goes well with rice, noodles, or steamed vegetables, which soak up its savory cooking juices. A sharp, lightly dressed salad can balance the richness of the meat.
Yes, duck breast works for steamed duck, but it generally cooks faster than leg meat and can dry out if left in the pot too long. Check it earlier and remove it once it is cooked through.
Refrigerate leftover steamed duck in a covered container within two hours of cooking and eat it within three to four days. Store the meat with a little cooking liquid to help it stay moist.
Yes, leftover steamed duck freezes well when packed airtight, ideally with some of its cooking liquid. Thaw it in the refrigerator and reheat it gently in a covered pan until hot throughout.
Vitamins
B3
5.4mg · 34% DV
B5
1.32mg · 26% DV
B6
0.4mg · 24% DV
B2
0.26mg · 20% DV
Minerals
Phosphorus
222mg · 32% DV
Selenium
16µg · 29% DV
Zinc
2.64mg · 24% DV
Copper
0.22mg · 24% DV
Potassium ⭐
276mg · 8% DV
Sodium
78mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 234 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.
Steamed Duck is duck meat cooked gently in a covered pot, using steam and often a little liquid with aromatics. Steaming keeps the preparation simple and lets the duck’s savoury flavour come through; ingredients and seasoning vary from kitchen to kitchen rather than pointing to one fixed recipe or place of origin.
The meat is tender and moist, with a rich taste that pairs well with steamed vegetables, rice, or a crisp salad. It supplies protein—27.5 g per 100 g—and can make a satisfying main course. For a lighter serving, remove the skin and add plenty of vegetables; in many settings, a bright, acidic sauce also balances the richness.
High
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 2
Minimally 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
2.88g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.