KETO VERDICTYES
Duck eggs are excellent for keto with ~1.5g net carbs per 100g. Richer and more nutrient-dense than chicken eggs, with higher fat content supporting satiety and ketosis.
Is Duck Egg Keto?
Eggs
Duck eggs are excellent for keto with ~1.5g net carbs per 100g. Richer and more nutrient-dense than chicken eggs, with higher fat content supporting satiety and ketosis.
- Net carbs (100g)1.5g
- Protein (100g)14g
- Fat (100g)14.6g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
1.5g
Total Carbs
1.5g
Fiber
0g
Protein
14g
Fat
14.6g
Calories
185
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Minimal net carbs (~1.5g/100g) fit strict keto targets
- Higher fat content than chicken eggs improves satiety and macros
- Excellent protein-to-fat ratio for muscle maintenance and steady energy
- Nutrient-dense yolk adds vitamins, minerals, and carotenoids
- Versatile across sweet and savory keto recipes
HEALTH BENEFITS
- Often higher in omega-3s than standard chicken eggs (especially pasture-raised)
- Rich in choline for brain and liver health
- Provides lutein and zeaxanthin to support eye health
- Good source of selenium for antioxidant defense
- Higher iron content may aid energy production
PREPARATION SUGGESTIONS
FRIED IN BUTTER
Cook in clarified butter or ghee for a rich, decadent breakfast.
SOFT-BOILED
Boil for 6-7 minutes for a creamy yolk; serve with sea salt.
RICH OMELETS
Makes fluffier omelets than chicken eggs; fill with cheese and mushrooms.
BAKED DISHES
Use in keto casseroles and baked egg dishes for richer texture.
CUSTARDS
Create silky custards and creams with superior richness.
PASTRY FILLINGS
Use in keto pie or savory pastry fillings for binding.