Chicken eggs are very healthy to eat and high in protein, it especially depends on how they are cooked. But have you ever wondered about the nutrition in duck eggs? Duck eggs vs chicken eggs, which are better for your health? Today’s subject I will be covering some similarities between the two and we will find out which are healthier and better for you, so stick around and read to the end to find out the answer.
I’m sure the majority of us are aware that eggs are high in protein and they can be high in cholesterol as well, but in today’s article we will be discovering which eggs are higher in protein, which eggs are healthier and if one is higher in cholesterol than the other. But is all cholesterol bad for you? The cholesterol that you find in eggs, is that as bad for you as the cholesterol that you find in other foods?
Duck eggs will be something special if you are accustomed to eating only chicken or turkey eggs. A duck egg is basically a larger version of a chicken egg and has a much bigger and richer yolk, a higher concentration of nutrients and more protein than the standard chicken egg.
Are Duck eggs healthier?
You will find from this article that duck eggs can definitely be an important part of anyone’s diet and you might be interested in checking out how valuable a duck’s egg can be for your diet. Duck eggs are definitely larger than your standard chicken egg and are packed with a good amount of nutrients.
You should know that there are more omega-3 fatty acids in duck eggs. Omega-3’s will definitely contribute to heart health, and may reduce inflammation. You should also be aware that duck eggs have more vitamin D. Duck eggs have more Vitamin D, especially if they are pasture-raised.
Vitamin D supports bone health and skin, as well as mood. Ducks raised outside (AKA pasture-raised) are far more likely to have higher levels of vitamin D from sunlight. Duck eggs will be higher in essential vitamins and minerals like thiamine and niacin as well as a multitude of other vitamins.
The egg yolk nutrition and quality depend on what the duck eats. Ducks have access to the outside to eat bugs and plants, just like chickens.
What about cholesterol?
Are duck eggs as safe to eat as chicken eggs? The USDA has the same standards and regulations in place for duck eggs as it does for all poultry. While the egg itself is larger than a chicken’s egg, the yolk is also larger in proportion to the white part of the egg. Duck eggs also have more nutrition and calories per gram compared to chicken eggs.
As far as cholesterol goes when comparing the chicken vs the duck egg is, the duck’s egg has a considerably higher cholesterol content, compared to chicken’s egg. 100 grams of duck eggs will contain 884 mg of cholesterol, compared to 425 mg of cholesterol in chicken’s egg.
Are there different types of cholesterol?
There are two different forms of cholesterol, there is low-density lipoprotein (LDL) which is known as your bad kind of cholesterol, and there is high density lipoprotein (HDL) which is known as your good cholesterol. LDL is the kind that clogs and plaques your arteries, HDL is the kind that works to clear the cholesterol from your blood.
So what kind of cholesterol is found in eggs? HDL, the good kind of cholesterol is in eggs, but often when people eat eggs, they will generally pair them with bacon which is high in LDL cholesterol. It also depends on how you cook eggs, if they are fried that will raise your LDL levels.
Some healthier ways to cook eggs other than your standard approach such as frying, you can hard boil, steam cook (baste or poach) or bake them. These healthier ways will cut down on any bad form (LDL) cholesterol and just may help to improve your diet and midsection.
Chicken, turkey and duck nutrition comparisons
what you will find in a chicken egg:
- 75 calories
- 7 grams of protein
- 5 grams of fat
- 1.6 grams of saturated fat
Chicken eggs also come packed with iron, vitamins and minerals and carotenoids. Chicken eggs are also great for fighting diseases.
What you will find in a turkey egg:
- 135 calories
- 10.8 grams of protein
- 9.4 grams of fat
- 2.9 grams of saturated fat
Turkey eggs also come packed with a good amount of vitamins and minerals such as calcium, potassium, vitamins A, C and iron.
What you will find in a Duck egg:
- 129.5 calories
- 9 grams of protein
- 9.6 grams of fat
- 2.6 grams of saturated fat
Duck eggs are larger so they will come packed with a large punch of vitamins and minerals such as potassium, fibers, vitamin A, vitamin B6, vitamin B12 vitamin C and vitamin D.
Duck egg availability
You can find duck eggs at your local farmers market. If you don’t see them on display, it won’t hurt to ask if the duck farmer can bring a dozen to the market for the next week.
Duck eggs are becoming more and more popular in some grocery stores. Whole Foods often stock them, as well you will find many other specialty stores are starting to keep them stocked.
For all you egg fans out there, duck eggs are a great alternative to chicken or even turkey eggs. Duck eggs may be higher in cholesterol, but that is simply due to being a larger sized egg, but then duck eggs have a larger amount of protein, vitamins and minerals packed inside the shell.
Duck eggs have a different taste to them, they are richer in flavor and have more of a creamier texture to them than your smaller sized chicken or turkey egg, but duck eggs are definitely a treat if you are not used to eating them.
Duck eggs are also great for cooking and supply extra nutrition as well as flavor to any dish that you create using them.
Duck eggs have a longer storage life because they have a thicker shell to them. Duck eggs get about 6-weeks more on their expiration date over chicken eggs because of the structure of the shell. It is usually about the same thing with quail eggs as well, they also get a longer expiration date.
So which are better for your health?
Are duck eggs better for your health than eating chicken eggs? These smooth eggs have a rich texture and are packed with lots of nutrition and protein. There may be a higher amount of cholesterol than the chicken egg, but they have much more nutrients, protein and Omega-3 fatty acids than the chicken egg, mostly because of their size.
What are the benefits of eating duck eggs over chicken eggs?
- they have more protein
- Duck eggs contain much more vitamin D than chicken eggs
- they have more nutrients and vitamins
- Duck eggs stay fresh longer because of their thicker shells
- they have their own flavor and are richer
- contain more Omega-3 fatty acids
- people with allergies to chicken eggs can still eat duck eggs
Duck eggs have more magnesium, calcium, iron, vitamin B12, vitamin A and thiamine per 100 grams. They are a great source of omega 3 fatty acids, These fatty acids, are found in fish oils, walnuts, and flax seeds and In order to obtain these fatty acids in your diet, you would need a large amount of fish and walnuts, so eating duck eggs broadens your source of omega-3 fatty acids. Duck eggs are better than chicken eggs in almost every way.
Egg’s have always been a great source of nutrition and pack that extra punch with protein that is essential for maintaining muscle or for building muscle, depending on what your goals are.
For people that are working on losing weight need to cut back on the carbs which is a great way to promote weight loss, but t is essential to take in a good supply of healthy proteins to ensure muscle maintenance.
Anyone who has been into weight-training for any amount of time knows that it is important to keep a good supply of protein coming in to build muscle, and what better way than to boost up your protein intake with a rich and healthy diet including eggs, whether you eat them for breakfast or any meal through the day.
An important tactic that I have always followed is keeping my diet well supplemented with a good protein supplement besides taking in a good share of protein from food sources like duck eggs.
To get some ideas on good supplementation products that pack that extra punch for protein, you can check out a product review from my website by clicking on this link.
If you have any questions or concerns, please don’t hesitate to leave a comment in the box below and I will be sure to get back to you as soon as possible.