Group · Meat
Duck confit
Duck confit is a leg cooked slowly in its own fat then stored in it. The technique is a method of preservation that predates refrigeration: the fat isolates the meat from the air. The values below are for the canned product, drained.
As for nutrition facts: 273 kcal per 100 g, with 25.7 g of protein and 18.8 g of fat including 7.26 g of saturated fat. It provides 5.7 mg of zinc (57% of the reference intake), 28 µg of selenium, 2.95 µg of vitamin B12 and 7.1 mg of vitamin B3 per 100 g, with 1.44 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 273 kcal |
| Kilojoules | 1140 kJ |
| Protein | 25,7 g |
| Carbohydrate | 0,2 g |
| Fat | 18,8 g |
| Fibre | 0,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B122,95 µg118 %
- Zinc5,7 mg57 %
- Selenium28 µg51 %
- Vitamin B37,1 mg44 %
- Vitamin D1,8 µg36 %
- Phosphorus179 mg26 %
- Vitamin B20,34 mg24 %
- Vitamin B60,3 mg21 %
See the other 11 nutrients
- Iron2,7 mg19 %
- Vitamin B50,74 mg12 %
- Potassium241 mg12 %
- Omega-6 LA1,17 g12 %
- Iodine17 µg11 %
- Vitamin B10,06 mg5 %
- Magnesium18,8 mg5 %
- Vitamin E0,46 mg4 %
- Vitamin A22,3 µg3 %
- Omega-3 ALA0,03 g2 %
- Calcium5,3 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Duck fat is not the same as pork fat. Only 7.26 g of saturated fat out of 18.8 g of fat: the rest is mostly monounsaturated, as in olive oil. That explains why confit is less unfavourable than its reputation.
Reheat it dry, and discard the fat. A leg wiped clean then put skin-side down in a hot pan, with nothing added, loses a notable part of its fat while crisping up better. It is the most worthwhile step.
5.7 mg of zinc: remarkable for poultry. A 180 g leg covers the day’s reference intake. Zinc plays a part in immunity and wound healing.
A leg weighs 180 to 220 g. That is 490 to 600 kcal: a substantial dish. Served with vegetables rather than potatoes sarladaises cooked in the fat, the meal stays reasonable.
It keeps for years in a can. That is the point of the process. Once a jar is open, count one week in the fridge, with the fat covering the meat.