How many calories in duck eggs? Is it good to eat a lot? Is it fattening?

One of the most familiar and readily available foods in the Vietnamese diet is duck eggs. Duck eggs not only have a delicious flavor but also offer high nutritional value, beneficial for health. Duck eggs can be prepared into various enticing dishes, catering to diverse tastes. So, how many calories do duck eggs have? Let's explore interesting facts about duck eggs through this article on Mytour Blog!

How many calories in duck eggs?

Eggs are a rich source of protein, vitamins, and minerals for the body. In 100g of eggs, there's 84.5% of the nutritional value of milk, 76% of fish, and 74% of beef. The yolk contains more nutrients than the egg white, including lecithin – a beneficial fat for the brain and cholesterol reduction. The yolk is also rich in B-group vitamins, A, D, K, and minerals such as zinc, copper, manganese, iodine... Eggs are a balanced nutritional food, suitable for all ages.

Is eating duck eggs good?

Duck eggs are not only a valuable nutritional source but also a delicious and easily prepared dish. Duck eggs contain a rich combination of fats, proteins, vitamins, and minerals, providing nourishment for the body.

Slowing down the aging process

Egg yolks contain abundant carotenoids, a compound with the ability to combat the damage caused by free radicals, safeguarding the structure and function of DNA and cells. Carotenoids help prevent chronic diseases such as cancer, heart disease, diabetes, and nearsightedness. Egg yolks are an excellent source of carotenoids because they are more easily absorbed than those in fruits and vegetables.

Preventing eye diseases and cancer

Duck eggs not only nourish the body but also benefit your eyes. The rich content of carotene, zeaxanthin, lutein, and cryptoxanthin in egg yolks helps protect eyes from aging, reducing the risk of macular degeneration in older adults. These compounds also play a role in preventing other eye diseases such as nearsightedness, astigmatism, conjunctivitis, and cataracts. Duck eggs effectively supply these compounds as they are easily absorbed into the body compared to consuming fruits and vegetables.

Good for human brain function

Duck egg yolks also contain abundant choline and lecithin, essential nutrients for the brain. Choline, a vitamin-like compound, plays a crucial role in maintaining cell membrane health, supporting brain functions, nerve fibers, and neurotransmitters. Choline is beneficial for fetal brain development, enhancing learning and memory abilities in children. Lecithin, a fatty substance, aids in memory improvement, enhances concentration, and creativity. Lecithin also helps prevent brain-related diseases such as Alzheimer's, Parkinson's, and strokes. Duck eggs are a rich source of choline and lecithin, so incorporating them into your daily diet contributes to a healthy brain.

Good for bones, teeth, preventing heart and nerve diseases

Duck egg whites are rich in protein, antioxidants, and peptides, compounds that maintain bone and teeth health, prevent cardiovascular and nerve diseases, and protect the body from disease-causing factors. Duck egg whites are an excellent protein source due to high-quality, easily digestible protein. Protein also enhances immune function, muscle recovery, and development. Antioxidants in duck egg whites prevent damage from free radicals, reducing the risk of chronic diseases such as cancer, heart disease, and diabetes.

Is eating duck eggs fattening?

Duck eggs are a nutritious food but also contain a significant amount of calories and cholesterol. In 100g of duck eggs, there are approximately 185 calories and 884 mg of cholesterol. Therefore, it's advisable to consume duck eggs in moderation, avoiding excessive intake. Incorporating duck eggs into a balanced and healthy diet can aid in weight management. With its rich content of protein, fats, and vitamins, duck eggs contribute to prolonged satiety, reducing cravings, and boosting energy for the body.

What is a reasonable quantity to consume?

The ideal number of eggs to consume per week depends on various factors such as health status, age, dietary habits, and nutritional goals. According to nutrition experts, healthy individuals can eat up to 7 eggs per week without affecting cardiovascular health. Those with high blood pressure and cholesterol should limit intake to 2 eggs per week. Elderly individuals may consume 3-4 eggs per week to supplement protein and choline. Children should limit their intake to 1-2 eggs per day to provide essential amino acids for brain and muscle development.

Some considerations when eating duck eggs

Duck eggs are a nutritious food but can have adverse effects if consumed excessively or improperly. Be aware of key points when eating duck eggs to maintain a safe and sensible dietary regimen.

Allergies

Eggs are a common cause of food allergies in children, especially those under 5 years old. Egg allergies can lead to various symptoms such as itching, abdominal pain, vomiting, or diarrhea. In rare cases, allergies may cause anaphylaxis, disrupting breathing and posing a life-threatening risk. Duck eggs and chicken eggs contain different proteins, so not everyone allergic to chicken eggs will be allergic to duck eggs and vice versa. However, if you know you are allergic to chicken eggs, exercise caution when consuming duck eggs, and vice versa. Check your body's reaction the first time you eat duck eggs, and if any unusual symptoms occur, consult a doctor.

High Cholesterol

Cholesterol is a necessary fat for the body, but excessive amounts can lead to heart diseases, diabetes, or obesity. Individuals at risk of these conditions should limit duck egg consumption or only consume egg whites. Duck egg whites have less cholesterol than yolks and are rich in antioxidants, protecting the body from harmful free radicals. Duck egg whites are also high in protein, enhancing immune function and muscle recovery.

Risk of Foodborne Illnesses

Duck eggs may harbor salmonella bacteria, a type of bacteria causing gastrointestinal infections. Individuals with weakened immune systems are more susceptible to this bacterial infection. To avoid illness, choose eggs with clean shells and store them in the refrigerator at 4°C or lower. When cooking, ensure duck eggs are thoroughly cooked, with the egg yolk well-done to eliminate salmonella bacteria. Consuming raw or undercooked eggs can be hazardous to health. Follow the advice of nutrition experts to safely and sensibly enjoy duck eggs.

Duck eggs vs Chicken eggs, which is better?

Chicken eggs and duck eggs are two familiar and popular food items in Vietnamese cuisine. Both are rich in nutrients beneficial to health but differ in taste and composition. Chicken eggs have a mild flavor and are less fatty compared to duck eggs. Chicken eggs are also versatile and can be easily incorporated into various dishes.

Duck eggs, on the other hand, have a rich and creamy taste compared to the more subtle taste of chicken eggs. Duck eggs also contain more protein, vitamin B9, vitamin B12, and Omega-3 fatty acids than chicken eggs. According to the U.S. Department of Agriculture, 100g of duck eggs provide 185 calories, 13.8g protein, 0.4g carbohydrates, 13.8g fat (including 3.7g saturated fat, 6.5g monounsaturated fat, and 1.5g polyunsaturated fat), 884mg cholesterol, 3.68mcg vitamin B12, and 56mcg vitamin B9.

In contrast, 100g of chicken eggs contain 149 calories, 12.6g protein, 0.7g carbohydrates, 10g fat (including 3g saturated fat, 4g monounsaturated fat, and 1.4g polyunsaturated fat), 372mg cholesterol, 1.29mcg vitamin B12, and 47mcg vitamin B9.

Therefore, duck eggs have higher nutritional content than chicken eggs but also contain more cholesterol and fat. Hence, you should consider your needs and health status when choosing the type of eggs to consume.

How to Choose Duck Eggs

Here are some tips for selecting delicious and nutritious duck eggs that you should take note of:

Hold the egg up to the light

You can assess egg quality by examining the egg under light. If you see a transparent, pale pink yolk that doesn't move when the egg is shaken, and the air pocket at the egg's end is less than 1cm, then that is a fresh and good egg. Conversely, if you notice a mixed-color yolk with red spots or dark veins, easily moves when shaken, and the air pocket at the egg's end is wider than 1.5cm, then that is an egg that has been stored for too long or has gone bad.

Inspect the Eggshell

Carefully choose eggs with clean, bright shells, covered in a layer of white powder, feeling heavy when held, without a foul odor or dampness. Avoid eggs with discolored shells, a strong odor, or cracks, as these are signs of spoilage or contamination.

Give it a Shake

You can use the egg shake method to check the freshness of duck eggs. Hold the egg close to your ear and shake it gently; if you don't hear any sound, the duck egg is fresh. Conversely, if you hear noise inside, it indicates the duck egg has been stored for too long or has gone bad. This is a simple and effective way to distinguish between fresh and stale duck eggs.

Use Salt Solution

You can dip the egg in a saltwater solution to determine its freshness. Prepare a basin of water with 10% salt concentration, then place the egg in it. If the egg sinks to the bottom, it is fresh; if it floats to the surface, the egg is old or spoiled, and you should discard it.

Mytour hopes that these insights will enhance your knowledge about how many calories duck eggs have. Choose and use duck eggs wisely to maintain a healthy and balanced diet. Mytour wishes you and your family a healthy and happy life.