Group · Fats & oils
Duck fat
Duck fat is an animal fat, emblematic of the cooking of south-west France. Collected when duck is cooked or sold in jars, it stands out for its creamy texture, high smoke point and characteristic taste, which pleasantly flavours dishes. With 883 kcal and nearly 99.8 g of fat per 100 g, it is a very energy-dense food, made up almost entirely of fat (including a notable share of monounsaturated fatty acids). It contains no carbohydrate, protein or fibre. Prized for browning, confit and roasting, duck fat has its place in a balanced diet, as long as you use it in moderation and vary your sources of fat.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 898 kcal |
| Kilojoules | 3690 kJ |
| Fat | 99,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin D4,8 µg96 %
- Vitamin E2,7 mg23 %
- Iodine2 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Duck fat is mainly used for cooking: its heat stability makes it ideal for sautéing potatoes, roasting root vegetables, searing meat or making a confit. A small amount is enough to develop plenty of flavour: allow about a teaspoon (5 g, or nearly 44 kcal) to a tablespoon depending on the recipe. Beyond cooking, it also suits traditional preparations such as rillettes or homemade preserves.
Storage: keep it in the fridge in a tightly closed jar, where it sets and keeps for several weeks. You can also freeze it in small portions so you only take what you need.
In terms of nutrition facts, duck fat is made up almost entirely of fat, with an interesting proportion of monounsaturated fatty acids, close to what is found in olive oil. It is still richer in saturated fatty acids than vegetable oils, however. To balance your diet, alternate with more unsaturated fats such as rapeseed oil or walnut oil, which are rich in omega-3. You can compare all the options on the page for the fats and oils family.
Weight control: with a very high calorie density (898 kcal per 100 g), duck fat should be measured precisely, especially as part of a balanced diet. It is better to measure it with a spoon than by eye, and to limit repeated deep-frying. The right habit: use it in small amounts for flavour, served with vegetables and wholegrain starchy foods.
- For cooking: ideal for roasting and searing thanks to its high smoke point.
- For variety: alternate with vegetable oils depending on the dish.
- For portions: 5 g per serving is usually enough to add flavour.
For active people: as a concentrated fat, duck fat provides plenty of energy in a small volume, which can be handy for meeting your calorie needs during a bulking phase. Conversely, during a cutting phase, watch the quantities. As fats are not a quick fuel for exercise, favour carbohydrates before training and look after your recovery with protein: you will find ideas in our advice on fitness nutrition.