Duck Eggs Vs. Chicken Eggs: How Do They Compare?

Turkey breast (white meat, no skin)Chicken breast  (white meat, no skin)
Iron0.7 mg (4% DV)0.45mg (2% DV)
Sodium99 mg (4% DV)360mg (26% DV)
Zinc1.7 mg (16% DV)0.9 mg (8% DV)
Magnesium32 mg (8% DV)28 mg (7% DV)
Phosphorus230 mg (18% DV)229 mg (18% DV)
Potassium249 mg (10% DV)359 mg (14% DV)
Copper0.063 mg (7% DV)0.047 mg (5% DV)
Selenium30.2 mcg (55% DV)30.6 mcg (55% DV)
Turkey breast  (white meat, no skin)Chicken breast (white meat, no skin)Turkey (dark, meat, no skin)Chicken (dark meat, no skin)
Calories147 calories161 calories173 calories178 calories
Protein30 g30 g27.7 g23.2 g
Total Fat2.1 g3.5 g6 g8.7 g
Saturated Fat0.6 g0.75 g1.8 g2.4 g
Sodium99 mg (4% DV)360mg (26% DV)104 mg (4% DV)95 mg (4% DV)
Niacin11.8 mg (74% DV)10.3 mg (63% DV)7 mg (44% DV)6 mg (38% DV)
Vitamin B60.8 mg (62% DV)0.87 mg (67% DV)0.44mg (34% DV)0.3 mg (23 % DV)
Zinc1.7 mg (16% DV)0.9 mg (8% DV)3.5 mg (32 % DV)2.1mg (19% DV)
Cholesterol80 mg (27%)98 mg (33% DV)128 mg (42% DV)75 mg (25% DV)

When you think of “eggs” you likely picture the traditional chicken egg. While chicken eggs are certainly the most common, there’s another type of egg you may want to consider trying: duck eggs. Duck eggs aren’t new to the food scene; they have been widely used in Asian countries like China, Thailand, and Korea for centuries, and more recently, other cultures have been catching on.1 Duck eggs have become more popular in the culinary world for their firmer texture and larger yolks and are preferred by Michelin-starred chefs like Andrew Fairlie and celebrity chefs like Nico Albert Williams.2, 3

We’re breaking down the nutritional differences, taste, appearance, and even what dishes they’re best for. Here are some high-level highlights:

  • Duck eggs are larger, firmer, and have bigger yolks
  • Duck eggs have more grams of protein 
  • Duck eggs are higher in cholesterol
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Duck vs. Chicken Eggs: Key Differences

All eggs are not created equal. Here are the main differences between duck eggs and chicken eggs:

Egg size

Duck eggs are significantly larger than chicken eggs (sometimes up to double the size!). While they are similar in shape to chicken eggs, duck eggs have a bigger diameter, surface area, and overall volume than chicken eggs.4


Depending on the specific duck breed, the eggshell can be white, gray, blue, green, or black. Chicken egg shells will range in color from white to light brown and occasionally blue.5, 6 Duck eggs have thicker shells and are slightly harder to crack. The yolks from both types of eggs can vary from pale yellow to deep orange, depending largely on the bird’s diet. 


Duck eggs are higher in total fat, so they generally taste richer and creamier than chicken eggs. 


Duck eggs can be cooked like chicken eggs (fried, scrambled, poached, or boiled eggs). Duck eggs have a stronger flavor than chicken eggs, so try options like omelets or frittatas with added cheese and vegetables until you get used to the taste. Duck eggs have a lower water content than chicken eggs, which allows them to cook up faster, so be mindful not to overcook.


Duck egg whites are higher in protein, so they whip up higher and hold their shape better when beaten for baked goods like meringues. Many people also find that using duck eggs helps baked goods rise more efficiently and create lighter, springy desserts.7 Remember, duck eggs are larger than chicken eggs, so it’s recommended you use two duck eggs for every three chicken eggs indicated in the recipe. 

Duck & Chicken Eggs: Benefits

Regardless of which type of egg you choose, both duck and chicken eggs have plenty of benefits:


Duck and chicken eggs are good sources of choline. Choline is an essential nutrient that has health benefits for your brain, like mood and memory functions, and helps your liver and muscles properly function. Most people do not get the recommended daily amount of choline, so eating more eggs may help.9

Ease & Versatility

There are countless ways to enjoy eggs, and most egg dishes can be prepared in minutes. Eggs are hard to beat when it comes to a healthy and quick breakfast, lunch, or snack.


Protein plays a direct role in all aspects of our health, including:

  • Building and repairing our muscles
  • Supporting our immune system
  • Reducing our appetites and decreasing our overall calorie intake 

Egg proteins have specifically been shown to protect against muscle loss and sarcopenia, have antimicrobial properties and can reduce the hunger hormone ghrelin.10

Healthy Fats

Although there has long been controversy around cholesterol in eggs, they also contain many healthy fats. Eggs have monounsaturated fats (like the kind found in olive oil) and polyunsaturated fats (like omega-3 fatty acids), widely known to have anti-inflammatory effects. Between the two, duck eggs have a higher fat content.

Eye Health

Both duck and chicken eggs contain important nutrients, called lutein and zeaxanthin, that can benefit your eyesight. These compounds accumulate in the retina and have protective effects against oxidative stress. Studies have shown lutein and zeaxanthin can delay the progression of eye diseases like cataracts and macular degeneration.11

Duck vs. Chicken Eggs: Potential Downsides

Below are some of the potential risks associated with eggs:

Cholesterol and Saturated Fats

Some studies have found that people who consume higher levels of saturated fats and cholesterol are more likely to develop cardiovascular disease.12 However, other experts argue that the cholesterol that our bodies make is problematic and that dietary cholesterol has little impact on heart health.16 If you’re at risk for heart disease, talk to your healthcare provider to see if you should eat eggs.


Salmonella is one of the most common types of food poisoning, with approximately 153 million cases yearly, and eggs are largely to blame.13 Salmonella infections typically result from consuming undercooked or raw eggs, so it’s important to ensure your eggs are cooked thoroughly. 

Egg Allergy

Egg is the second most common allergen, falling just behind milk. Reactions to eggs can range from mild symptoms like rashes to life-threatening complications like anaphylaxis. People who don’t have a chicken egg allergy may still have a reaction to duck eggs, so talk to your doctor if you think you may be at risk.14 


While Salmonella is the most common pathogen, eggs can also be contaminated with other disease-causing organisms like viruses, parasites, or fungi.15

Duck vs. Chicken: What Is the Better Egg Option?

Both duck and chicken eggs are good sources of protein, healthy fats, vitamins, and minerals, so they both get the Signos stamp of approval. Here are some things to consider when deciding between the two:

  • Fat, Cholesterol, & Calories: Duck eggs are larger, so they naturally have more fat and are higher in cholesterol and overall calories.
  • Availability: Chicken eggs are much more common and can be easily found at any grocery store. On the other hand, you may have to go to a specialty store or farmer’s market to find duck eggs.
  • Taste: Duck eggs have a richer flavor and stronger taste that may be unappealing to people trying them for the first time.


Chicken eggs and duck eggs are both nutrient-rich options, so despite which one you choose you’ll be getting a wide array of both macronutrients and micronutrients. 

In addition to the type of animal, it’s also important to consider the conditions in which the animals were raised. Pasture-raised birds get the most space to roam and have diverse diets, so they produce the most high-quality eggs. Whenever possible, choose organic pasture-raised or free-range eggs. 


Due to their larger size, duck eggs are slightly higher in fat, protein, and calories.17, 18

Macronutrient Duck Egg Chicken Egg
Calories (DV) 156 (8% dv) 72 (4% dv)
Protein (DV) 8g (16% dv) 6g (12% dv)
Fat (DV) 13g (17% dv) 5g (6%dv)

Glycemic Index

Eggs are a natural blood sugar-friendly food with a glycemic index of 0. This is because they contain virtually no carbohydrates or sugars. 


While both types of eggs provide similar amounts of vitamin D, duck eggs are higher in vitamin A and folate (vitamin B9).17, 18

Vitamin Duck Egg Chicken Egg
Vitamin D 1mcg (5% DV) 1ug (5% DV)
Vitamin A 144mcg (16% DV) 90ug (10% DV)
Folate 39mcg (10% DV) 36ug (9% DV)


Duck eggs and chicken eggs are good sources of minerals like iron and selenium. Despite its smaller size, the chicken egg is higher in choline.17, 18

Mineral Duck Egg Chicken Egg
Calcium 42mg (3% DV) 24mg (2% DV)
Iron 2.5mg (14% DV) 1mg (5% DV)
Sodium 186mg (8% DV) 65mg (3% DV)
Selenium 24mg (44% DV) 16mg (30% DV)
Choline 138mg (25% DV) 169mg (30% DV)
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Frequently Asked Questions

Are Duck Eggs Better for Diabetics?

Both duck eggs and chicken eggs contain virtually no carbohydrates, so this means they won’t impact your blood sugar. Duck eggs are higher in protein, and higher protein diets can support weight management by reducing appetite and supporting muscle growth. In addition to balancing their blood sugar, people with type 2 diabetes are often advised to lose weight. In this case, duck eggs would be a good option.

What Is Healthier, Duck Eggs or Chicken Eggs?

Chicken eggs and duck eggs are both healthy options, so despite which one you choose, you’ll be getting a wide array of nutrients. Duck eggs are naturally larger and have higher amounts of Vitamin A, Folate, Iron, and Selenium, but they are also higher in fat and calories than chicken eggs.

Which Egg Has More Cholesterol, Duck or Chicken?

One duck egg has approximately 580mg of cholesterol, while one chicken egg has 207mg.

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