Nutritional Food Fact Sheet Series


View PDF version here.

The duck is a migratory bird found in the North from about May to September. Duck meat and eggs are an important food source and provide important nutrients for health and growth. Common eiders are year round residents in some arctic locations but most ducks are only available from spring to fall. Northerners freeze ducks for use during the winter months.

What do we know about duck?

Duck meat is eaten raw, cooked or dried and is lower in fat (23%) compared to store bought chicken (40%).  People enjoy duck meat for its juicy texture and taste. The liver, gizzard, heart and eggs are also eaten.

Nutrients in duck

Nutrients Contents per Serving

Meat, cooked
(75 g)

Egg, uncooked
(1 egg)

An excellent food source means it supplies 25% or more of a nutrient per day

Omega-3 fat

B Vitamins
A good source supplies 15 - 24% of a nutrient per day Omega-6 fats

Protein, Iron
Vitamin A
Niacin, B6

A fair source supplies 5 - 14% of a nutrient per day Magnesium

Omega-3 fat
Vitamin D

  • The leg and skin have higher amounts of fat. The breast meat has less fat.
  • Reference Serving Sizes are from Canada’s Food Guide (dried = 35g, cooked = 75g, raw = 90g).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Duck meat is an excellent source of protein.  Protein keeps us healthy by building and repairing our muscles, skin and blood.
  • Duck meat is an excellent source of iron, providing 50% of the iron we need in a day.  Iron helps make healthy blood that flows through our bodies, giving us energy and making us grow. Healthy blood keeps us from getting tired.
  • Duck eggs are an excellent source of B vitamins such as riboflavin and B12.  These B vitamins are important for growth and healthy hair, skin, nerves and muscles.    
  • Duck eggs are a good source of other important nutrients such as protein, iron, vitamin A, and folate.  They are fair sources of vitamin D and omega-3 fats.

Prepare Foods Safely

  • Use safe food handling practices – wash your hands and equipment.
  • Eat meat only when properly cooked, dried, or aged.
  • To store meat, use only clean containers or bags made for FOOD storage.

Storage Tips

Meat How to Store Refrigerator Freezer
Raw Store Separately 1 – 2 days 4 – 12 months
Cooked Store separately from raw Reheat cooked meat only once/ keep for 3 days 1 - 3 months

Healthy Eating

Prepare foods in traditional ways to avoid too much added sugar, fat and salt. Try roasted duck with rice, green beans and fruit (frozen or canned when fresh is not in season) for a healthy meal. Have water with your meals.

Hunting and fishing for a healthy lifestyle

Getting out on the land is part of our northern way of life. It is great to be active. Hunting, fishing, gathering, and eating traditional foods helps keep us healthy.

For more information contact:

  • Community Health Representatives
  • Registered Dietitians
  • Band Office and Local Elders
  • Territorial Nutritionist, Department of Health and Social Services