Duck is a rich, flavorful poultry meat that provides high-quality protein, iron, and zinc. Its higher fat content compared to chicken also supplies healthy fats, making it a nourishing option when thoroughly cooked.
Why it's good in pregnancy
Duck's iron content helps support the increased blood volume of pregnancy and can help prevent iron-deficiency anemia. Protein and zinc are essential for your baby's tissue growth and immune development, while B vitamins support energy metabolism. The healthy fats in duck also contribute to overall nutrient absorption and energy needs during pregnancy.
Key nutrients
IronSupports increased blood volume and helps prevent pregnancy-related anemia.
ProteinProvides building blocks for your baby's growing tissues and organs.
ZincSupports immune function and healthy cell development.
Healthy FatsContributes to energy needs and helps absorb fat-soluble vitamins.
B VitaminsAids energy metabolism and supports nervous system function.
Serving ideas
Slow-roast with vegetables until fully cooked
Add well-cooked shredded duck to soups
Use in thoroughly cooked stir-fries
Braise duck legs until tender
Include in fully cooked casseroles
Pair with cooked fruit chutneys
Safety
Duck should always be cooked thoroughly until there is no pink remaining and juices run clear, as undercooked poultry can carry harmful bacteria. Avoid duck served rare or pink, including some restaurant preparations, and reheat leftovers until steaming hot. Choose freshly cooked duck over dishes that have been sitting at room temperature for extended periods.
Cook thoroughly to no pink.
Store raw duck in the refrigerator at a cold temperature and use within a couple of days, or freeze for longer storage. Always cook duck thoroughly until no pink remains and juices run clear, using a food thermometer if possible to confirm doneness. Keep raw duck separate from other foods during storage and preparation to avoid cross-contamination, and wash hands, utensils, and surfaces after handling. Reheat any leftovers until steaming hot before eating.
Common questions
Can I eat duck breast cooked pink during pregnancy?It's best to avoid pink or rare duck and instead cook it thoroughly until juices run clear to reduce any risk of foodborne illness.
Is duck fat safe to cook with during pregnancy?Duck fat used in cooking is generally fine as long as the duck itself and any dishes made with it are fully cooked.
How is duck different from chicken nutritionally?Duck tends to have more iron and healthy fats than chicken, making it a nutrient-dense option when prepared safely.
Did you know?
Duck meat generally contains more iron than chicken, gram for gram.
The dark meat of duck is especially rich in B vitamins that support energy production.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.
