Exploring Duck Eggs: Nutritional Benefits, Health, and Potential Side Effects

With their variant colours and larger sizes, duck eggs are gaining popularity in the culinary market, making their way to restaurant menus, farmers' markets, and grocery stores. Duck eggs are significantly larger than chicken eggs, weighing about 2.5 ounces (70 grams) compared to the typical 1.8 ounces (50 grams) of a large chicken egg. Moreover, while chicken eggs are available in only two colours brown and white, duck eggs come in a variety of colours like pale blue, blue-green, and grey, depending on the breed of duck. The yolk also has a rich, golden hue.

Nutritional Superiority

Duck eggs pack a higher nutritional punch compared to chicken eggs, partly due to their larger size. However, they have a nutritional superiority even with the same amount of serving. A 100-gram serving of duck eggs offers more calories, protein, and fat than an equivalent portion of chicken eggs. Specifically, they contain 185 calories, 13 grams of protein, and 14 grams of fat, compared to the 148 calories, 12 grams of protein, and 10 grams of fat found in chicken eggs.

Duck eggs are also an excellent source of several essential vitamins and minerals like Vitamin B12, Selenium, Choline, Riboflavin, Iron and Vitamin D.

In addition to their nutrient profile, duck eggs contain natural carotenoids in the yolk, including lutein, zeaxanthin, and cryptoxanthin. These antioxidants help protect cells from oxidative damage, which can contribute to chronic conditions such as heart disease, macular degeneration, and certain cancers.

Duck eggs are also rich in lecithin and choline, compounds that support brain function and the nervous system. Choline is especially important during pregnancy, as it aids in healthy fetal brain development. Research has linked higher blood levels of choline with improved cognitive function in older adults, highlighting its role in brain health.

Furthermore, the proteins in duck eggs may offer protection against infections, with compounds in the egg white showing antibacterial, antiviral, and antifungal properties.

Despite their numerous health benefits, duck eggs may not be suitable for everyone. Egg protein is a common allergen, particularly in children. People allergic to chicken eggs may also react to duck eggs, though this is not always the case. If you have an egg allergy, consult your healthcare provider before trying duck eggs.

Duck eggs contain higher cholesterol levels than chicken eggs, which may raise concerns for individuals with heart disease or high cholesterol. While some studies show that the cholesterol in eggs doesn't significantly impact heart disease risk in healthy individuals, those with certain conditions, like diabetes, should be cautious and seek advice from their doctor.

Duck eggs can carry the risk of foodborne illnesses, such as salmonella, which has been associated with outbreaks in some regions. To reduce the risk, ensure eggs are properly refrigerated, stored, and cooked until the yolk is firm. Vulnerable groups, such as pregnant women and young children, should avoid undercooked eggs.

Duck eggs can be used just like chicken eggs in cooking and baking. They make for a richer, creamier texture in dishes like scrambled eggs, omelettes, or baked goods. Due to their larger size, you may need to adjust recipes that call for chicken eggs by reducing the number of eggs or adjusting liquid ingredients.