KETO VERDICTYES
Whole duck is excellent for keto with 0g net carbs per 100g. It’s a rich, fatty bird that keeps you satisfied, and the rendered fat is a prized keto cooking medium.
Is Whole Duck Keto?
Poultry
Whole duck is excellent for keto with 0g net carbs per 100g. It’s a rich, fatty bird that keeps you satisfied, and the rendered fat is a prized keto cooking medium.
- Net carbs (100g)0g
- Protein (100g)19g
- Fat (100g)28g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
19g
Fat
28g
Calories
337
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: Perfect fit for strict keto
- High natural fat: ~28g/100g supports ketosis and satiety
- Flavorful and versatile: Works in roasts, confit, and salads
- Rendered duck fat: Excellent high-heat, keto-friendly cooking fat
- Solid protein: ~19g/100g aids muscle maintenance and recovery
- Whole-bird value: Bones and skin yield stock, broth, and cracklings
HEALTH BENEFITS
- Complete protein with essential amino acids for tissue repair
- Rich in heme iron for oxygen transport and energy
- Provides B vitamins (especially B3, B6) for energy metabolism
- Contains selenium for antioxidant support and immune function
- Duck fat is predominantly monounsaturated—helps balance rich, satisfying meals
PREPARATION SUGGESTIONS
ROASTED WITH HERBS
Pat skin dry, score lightly, season cavity with herbs and aromatics. Roast at 350°F (175°C) until skin is crisp and juices run clear; rest before carving.
CONFIT STYLE
Cure pieces in salt and herbs overnight; slow-cook submerged in duck fat at low heat (6–8 hours) until fork-tender.
CHINESE FIVE-SPICE ROASTED
Rub with five-spice and salt; roast at 400°F (205°C) until skin crisps. Let rest for juicy slices.
ORANGE SAUCE GLAZED
Finish roast with a glaze of butter and sugar-free orange extract during the last 15 minutes.
BONE BROTH BASE
Simmer the carcass with herbs and low-carb veg (celery, onion, herbs) 12–24 hours for nutrient-dense broth.
CRISPY DUCK SALAD
Shred leftover duck over greens; add crispy skin cracklings and a creamy dressing.