We ask the experts if bigger, richer duck eggs contain more nutritional benefits than chicken eggs.
By Marygrace Taylor , Rodale's Organic Life
Maybe you’ve been eyeing those giant duck eggs at the farmers market. Or you live on a farm with a flock of quacking, feathered friends. Or you’re just a nutrition nerd with a lot of questions.
Whatever the case, you’ve been wondering: Is it healthier to eat duck eggs, or chicken eggs?
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Wonder no more, curious reader. Here, we look at the pros and cons of both types of eggs to uncover the answer to your burning question.
(You can slash your cholesterol, burn stubborn belly fat, solve your insomnia, and more—naturally—with Rodale's Eat For Extraordinary Health & Healing.)
Maybe you’ve been eyeing those giant duck eggs at the farmers market. Or you live on a farm with a flock of quacking, feathered friends. Or you’re just a nutrition nerd with a lot of questions.
Whatever the case, you’ve been wondering: Is it healthier to eat duck eggs, or chicken eggs?
[post_ads_2]
Wonder no more, curious reader. Here, we look at the pros and cons of both types of eggs to uncover the answer to your burning question.
(You can slash your cholesterol, burn stubborn belly fat, solve your insomnia, and more—naturally—with Rodale's Eat For Extraordinary Health & Healing.)
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Eggs are ok in moderation
Before hashing out the details, let’s get one important thing out of the way: Eggs aren’t going to give you a heart attack, people. Yes, they’re a little heavy on the cholesterol. But healthy people can eat an egg a day a with no increase in heart disease risk, say Harvard health experts. And many experts believe you can eat even more, but it largely depends on what else you're eating.
[post_ads]That’s because that the cholesterol in foods like eggs has less of an impact on heart health than the mix of fats in your diet. And both chicken and duck eggs contain mostly monounsaturated and polyunsaturated fats, the good type of fats that are tied to a lower risk of heart disease. (Trans fats, on the other hand, unquestionably raise heart disease risk. Saturated fats might up your risk too, but some experts, like Steven Nissen, MD, Chairman of Cardiovascular Medicine at the Cleveland Clinic, thinks future research may clear it of much blame.)
As an added bonus? Eggs are loaded with antioxidants, which some research suggests could even reduce the risk for cancer. So in general, there are plenty of good reasons to be poaching, scrambling, boiling, and sunny-side-upping. (Here are 7 more reasons you should be eating eggs.)
Duck eggs serve up more beneficial nutrients
Both duck and chicken eggs are concentrated sources of nutrition. But because duck eggs are bigger, they offer a bit more protein—around 9g compared to 6g for a large chicken egg. They’re also a more concentrated source of omega-3s, which may help fight inflammation and reduce the risk of chronic diseases, says registered dietician Robin Plotkin, RDN.
Both duck and chicken eggs are concentrated sources of nutrition. But because duck eggs are bigger, they offer a bit more protein—around 9g compared to 6g for a large chicken egg. They’re also a more concentrated source of omega-3s, which may help fight inflammation and reduce the risk of chronic diseases, says registered dietician Robin Plotkin, RDN.
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Related: I Ate 3 Eggs Every Single Morning For A Week—Here’s What I Learned  |
Related: Why Grass-Fed Dairy Is Better For You (And How To Avoid The Fake Stuff)
[post_ads]Those aren’t necessarily strikes against duck eggs—it’s just stuff to think about. As with any food, it’s always about striking the right balance and considering a food in the context of your overall balance, says Plotkin. To keep your fat and cholesterol in check, you might pair duck eggs with foods like fruit, vegetables, whole grains, or beans. And keep tabs on your consumption of other cholesterol-rich fare like dairy and meat.
Chicken eggs are probably better for everyday
Overall, both duck and chicken eggs have their perks. But chicken eggs
might be a better for eating on the regular. They're less expensive
(often half the cost), calorie-for-calorie they actually contain more
nutrients than duck eggs, and they contain significantly fewer calories
and cholesterol. (Even though current dietary guidelines no longer list a
limit for cholesterol—which used to be 300mg per day—experts say you
still shouldn't overdo it, especially if you have diabetes or are at high risk for heart disease. So, with a single duck egg clocking in at more than 600 mg, it may be pushing it to eat them daily.)
Still, enjoying a duck egg every once in a while is perfectly fine, especially because it packs such a hefty nutritional punch.
Still, enjoying a duck egg every once in a while is perfectly fine, especially because it packs such a hefty nutritional punch.
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