Roast duck rice

Dinner

Item Rating: 68/100

1 serving (300 grams) contains 600 calories, 30.0 grams of protein, 25.0 grams of fat, and 70.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		500
% Daily Value*
Total Fat		20.8 g	26%
	Saturated Fat	6.7 g	33%
	Polyunsaturated Fat	0 g
Cholesterol		83.3 mg	27%
Sodium		666.7 mg	28%
Total Carbohydrates		58.3 g	21%
	Dietary Fiber	1.7 g	6%
	Sugars	4.2 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		25 mg	1%
Iron		2.1 mg	11%
Potassium		250 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 187 cal (36.0%)

Protein: 100 cal (19.2%)

Carbs: 233 cal (44.8%)

About Roast duck rice

Roast Duck Rice is a traditional dish commonly found in Chinese cuisine, featuring roasted duck served over steamed rice, often accompanied by a soy-based sauce and vegetables. Originating in China, this delicacy is renowned for its crispy skin and tender meat. Duck is a rich source of high-quality protein and healthy fats, particularly monounsaturated fats, which support heart health. In a typical serving, roast duck provides essential nutrients such as iron, zinc, and B vitamins (especially B6 and B12), which support energy production and red blood cell formation. When paired with rice and vegetables, this dish offers a balanced meal with carbohydrates, proteins, and fiber. However, the sodium content can be high due to the sauce and preparation method, making portion control important for those watching their sodium intake.

Health Benefits

• Rich in protein (approximately 23 g per 100 g of duck meat) which aids muscle repair and growth.
• Contains iron (2.7 mg per 100 g) and zinc (2.4 mg per 100 g) which support immune function and oxygen transport.
• Supplies B vitamins, particularly B6 and B12, essential for brain health and energy metabolism.
• Monounsaturated fats in duck fat may help improve heart health when consumed in moderation.
• Provides selenium, a mineral important for thyroid function and antioxidant support.

Dietary Considerations

Allergens: Contains soy (from sauce), gluten (if soy sauce used contains wheat)

Suitable for: High-protein diets, low-carbohydrate diets (if rice is minimized)

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets

Selection and Storage

Store leftover roasted duck in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or on the stovetop to retain moisture and crispness.

Common Questions About Roast duck rice Nutrition

What is the nutritional content of roast duck rice?

Roast duck rice typically contains around 500-700 calories per serving, depending on portion size and preparation. It provides approximately 25-30g of protein, 15-25g of fat (mostly from the duck skin), and 60-90g of carbohydrates from the rice. It also contains vitamins like B vitamins, iron, and zinc from the duck meat.

Can I eat roast duck rice on a keto diet?

Roast duck rice is not keto-friendly as it contains a significant amount of carbohydrates from the rice, typically around 60-90g per serving. However, you can modify it by skipping the rice or substituting it with cauliflower rice to fit a keto diet.

Is roast duck rice healthy or are there concerns?

Roast duck rice can be a good source of protein, iron, and zinc, but it is also high in fat, particularly saturated fat, from the duck skin. Additionally, sauces used in preparation can contribute to high sodium levels. For a healthier option, opt for skinless duck meat and control portion sizes.

What is a recommended serving portion for roast duck rice?

A recommended serving is about 1 cup of cooked rice (roughly 150g) and 100-150g of duck meat. To balance the meal, add a serving of steamed or fresh vegetables, such as bok choy or greens, to increase fiber and nutrient content.

How does roast duck rice compare to roasted chicken rice?

Roast duck rice typically contains more fat and calories compared to roasted chicken rice, as duck is higher in natural fat content. Duck has a richer flavor but is less lean than chicken, which makes chicken a better option for those looking for a lower-fat or lower-calorie meal.

Data Sources & Scientific References