RN Desk: Eggs are an excellent source of nutrition. Both chicken and duck eggs are popular and rich in nutrients. However, which egg is better for you depends on your nutritional needs, health condition, and dietary habits.

For health-conscious individuals, eggs are an important part of their diet. But the question remains: which is more nutritious and healthy—duck eggs or chicken eggs? Experts have shared various insights on this matter.

Nutritional Value of Chicken Eggs

Chicken eggs are the most widely used eggs worldwide. They contain important nutrients such as vitamin A, D, E, B12, selenium, zinc, phosphorus, and iron. In every 100 grams of chicken egg, there are approximately 173 calories, 13.3 grams of protein, and 13.3 grams of fat, most of which are healthy fats.

Benefits: Chicken eggs are easily digestible and affordable for most people. The choline in them enhances brain function, and the vitamin D they contain plays an essential role in maintaining bone health.

Nutritional Value of Duck Eggs

Duck eggs are comparatively larger and contain higher levels of nutrients. Every 100 grams of duck egg contains about 181 calories, 13.5 grams of protein, and 13.7 grams of fat, which is more than chicken eggs. Duck eggs also have higher amounts of omega-3 fatty acids, iron, vitamin A, D, B12, zinc, and antioxidants. They are effective in providing energy and helping you feel full for longer.

Benefits: Due to their higher nutritional content, duck eggs are helpful for those needing more energy or involved in strenuous physical activities. The high energy and omega-3 fatty acids in duck eggs help reduce the risk of heart disease.

Moreover, every 100 grams of chicken egg contains 3.1 grams of saturated fat, while duck eggs contain 50% more monounsaturated fat than chicken eggs. Duck eggs also surpass chicken eggs in amino acid content. However, chicken eggs also contain essential amino acids like threonine, isoleucine, tryptophan, leucine, methionine, lysine, cystine, tyrosine, valine, serine, glycine, proline, aspartic acid, histidine, alanine, and arginine.

Taste and Use

Duck eggs have a stronger taste and add a distinct flavor to cooking. They are often used in pastries, cakes, and rich-flavored dishes. On the other hand, chicken eggs have a milder flavor and are more suitable for everyday meals.

Which One to Choose?

According to nutritionists, duck eggs are more beneficial than chicken eggs in terms of nutritional content, as they contain more essential nutrients. However, duck eggs have a higher cholesterol level compared to chicken eggs. Every 100 grams of duck egg contains approximately 884 milligrams of cholesterol, while chicken eggs contain only 425 milligrams. For this reason, individuals with heart conditions should avoid duck eggs.

Additionally, duck eggs are higher in calories and fats, making them suitable for those who engage in physical labor. Chicken eggs, with lower calories and fats, are more suitable for a regular diet.

For weight loss, chicken eggs are better as they provide fewer calories and fats. For those following a high-protein diet, consuming only the white part of the duck egg is considered healthier.

Both types of eggs are beneficial for pregnant women, though it is advised to consume duck eggs in moderation.

Duck eggs are more likely to cause allergies, so sensitive individuals should be cautious.

Both duck and chicken eggs are nutritious and healthy. You can choose either based on your dietary habits, nutritional needs, and taste preferences. However, it is crucial to cook eggs thoroughly to prevent food borne infections.