In this article
- Chicken vs duck eggs fiber at a glance
- The full side by side, per 100 grams
- One egg against one egg
- Matching the two at 20 grams of protein
- Daily Value per egg, compared
- Protein per 100 calories
- Where each egg wins
- Myth vs fact: duck eggs are the healthier, higher fiber choice
- Which egg fits which goal
- Cholesterol and how often to eat each
- Building fiber around either egg
- The case where the choice matters most
- Chicken vs duck eggs: what people ask
- Sources
Duck eggs often get described as the more wholesome, old fashioned egg, as if they bring something extra to the plate. On chicken vs duck eggs fiber, they don’t: USDA FoodData Central lists 0 grams for both.
That makes fiber the one category where the comparison ends in a dead tie. Everything else splits in interesting ways, and chicken eggs win more of those rounds than their reputation suggests.
Chicken vs duck eggs fiber at a glance
Fiber exists only in plant foods. Mayo Clinic describes it as the part of plants your body can’t digest, so no egg from any bird carries it.
- Fiber per egg: 0 g for a large chicken egg (50 g), 0 g for a duck egg (70 g)
- Fiber per 100 g: 0 g for both
- Fiber per dozen: still 0 g for both
If you’re choosing between the two to raise your fiber, the choice won’t move the number at all. The plate around the egg decides that, and there’s a section on it below.
The full side by side, per 100 grams
Comparing per 100 grams removes the size difference, so you see which egg is actually denser in each nutrient. All values come from FoodData Central:
| Per 100 g edible egg | Chicken | Duck | Richer egg |
|---|---|---|---|
| Calories | 143 | 185 | Duck |
| Protein | 12.6 g | 12.8 g | About even |
| Fat | 9.5 g | 13.8 g | Duck |
| Saturated fat | 3.1 g | 3.7 g | Duck |
| Fiber | 0 g | 0 g | Tie |
| Cholesterol | 372 mg | 884 mg | Duck |
| Choline | 294 mg | 263 mg | Chicken |
| Vitamin D | 2.0 mcg | 1.7 mcg | Chicken |
| Riboflavin | 0.46 mg | 0.40 mg | Chicken |
| Lutein and zeaxanthin | 503 mcg | 459 mcg | Chicken |
| Vitamin B12 | 0.89 mcg | 5.4 mcg | Duck |
| Iron | 1.75 mg | 3.85 mg | Duck |
| Folate | 47 mcg | 80 mcg | Duck |
| Selenium | 30.7 mcg | 36.4 mcg | Duck |
| Potassium | 138 mg | 222 mg | Duck |
By weight, the chicken egg carries more choline, vitamin D, riboflavin and lutein. The duck egg pulls ahead on B12, iron, folate, selenium and potassium, and it also brings more fat and well over twice the cholesterol.
One egg against one egg
Most people compare eggs one at a time, and here the duck egg’s extra 20 grams of weight changes the picture:
| Per egg | Large chicken (50 g) | Duck (70 g) |
|---|---|---|
| Calories | 72 | 130 |
| Protein | 6.3 g | 9.0 g |
| Fat | 4.8 g | 9.7 g |
| Fiber | 0 g | 0 g |
| Cholesterol | 186 mg | 619 mg |
| Choline | 147 mg | 184 mg |
| Vitamin B12 | 0.45 mcg | 3.8 mcg |
Per egg, the duck egg leads on almost everything because it’s 40 percent heavier. Choline flips to duck on this basis even though chicken is denser in it.
The extra size has a cost, too. One duck egg brings 58 more calories and about twice the fat of a large chicken egg, for 2.7 more grams of protein.
Not sure how much fiber should sit next to your eggs each day? Our fiber calculator gives you a personal number to aim for.
Matching the two at 20 grams of protein
If you eat eggs mainly for protein, the fairest test is to hold protein steady. Here’s what it takes to reach 20 grams from each:
| To get 20 g protein | Chicken eggs | Duck eggs |
|---|---|---|
| Amount | About 3 large (159 g) | About 2 (156 g) |
| Calories | 227 | 289 |
| Fat | 15.1 g | 21.5 g |
| Cholesterol | 591 mg | 1,379 mg |
| Vitamin B12 | 1.4 mcg | 8.4 mcg |
| Fiber | 0 g | 0 g |
At equal protein, chicken eggs save about 60 calories and nearly 800 milligrams of cholesterol. Duck eggs, in return, deliver six times the B12.
Daily Value per egg, compared
Percent Daily Value shows how much of a day’s target one egg covers. Using the FDA’s label values, here’s how a single egg of each kind stacks up:
| % Daily Value per egg | Large chicken egg | Duck egg |
|---|---|---|
| Protein (50 g DV) | 13% | 18% |
| Fiber (28 g DV) | 0% | 0% |
| Saturated fat (20 g DV) | 8% | 13% |
| Choline (550 mg DV) | 27% | 33% |
| Vitamin B12 (2.4 mcg DV) | 19% | 158% |
| Selenium (55 mcg DV) | 28% | 46% |
| Iron (18 mg DV) | 5% | 15% |
| Folate (400 mcg DV) | 6% | 14% |
| Vitamin D (20 mcg DV) | 5% | 6% |
The duck egg’s biggest edge is B12, where one egg covers more than a full day. Its iron share is three times higher, at 15 percent against 5.
The fiber row is the reminder that neither egg helps toward the 28 gram Daily Value. Every one of those grams has to come from somewhere else on the plate.
Protein per 100 calories
Another way to see the gap is protein for every 100 calories you eat:
- Chicken egg: about 8.8 g of protein per 100 calories
- Duck egg: about 6.9 g of protein per 100 calories
Because duck eggs carry more of their calories as fat, chicken eggs are the leaner protein source, by about 2 grams for every 100 calories. That makes them the better fit if you’re tracking calories or building a high protein day without much room for extra fat.
Where each egg wins
Chicken eggs take these rounds
- More protein per calorie
- Far less cholesterol, at 186 mg per large egg against 619 mg
- More choline, vitamin D, riboflavin and lutein per gram
- Lower fat and saturated fat per egg
Duck eggs take these rounds
- About six times the vitamin B12 per gram
- More than twice the iron per gram
- More folate, selenium and potassium
- More protein per individual egg
Harvard’s Nutrition Source lists choline, lutein and zeaxanthin among the nutrients eggs supply. On that list, the chicken egg is the denser source, while the duck egg is the richer source of minerals and B12.
Myth vs fact: duck eggs are the healthier, higher fiber choice
Myth: Because duck eggs are less common and richer, they’re the more nourishing egg in every way, including fiber.
Fact: Both eggs have zero fiber, and neither wins every nutrient. FoodData Central shows the chicken egg ahead on four nutrients by weight and the duck egg ahead on five, with protein a near tie.
What that means for you: Duck eggs bring more B12 and iron, while chicken eggs bring more protein per calorie, more choline per gram and a third of the cholesterol per egg.
Which egg fits which goal
Match the egg to what you’re trying to get from it:
- Lean protein on a calorie budget: chicken eggs, at 8.8 g of protein per 100 calories
- More B12 for a mostly plant based diet: duck eggs, with 158 percent of the Daily Value in one egg
- More iron per egg: duck eggs, at 2.7 mg against 0.9 mg
- Keeping cholesterol low: chicken eggs, with less than a third of the duck egg’s amount
- More fiber: neither, so add beans, vegetables or whole grains
Cholesterol and how often to eat each
Harvard notes that the 2015 Dietary Guidelines dropped the old 300 milligram daily cholesterol limit, and that up to one egg a day appears fine for most healthy people. One duck egg, at 619 milligrams, holds more cholesterol than three large chicken eggs.
For people with diabetes, Harvard suggests keeping egg yolks to about three a week. Swapping a chicken yolk for a duck yolk within that limit more than triples the cholesterol each one brings.
Building fiber around either egg
Since both eggs tie at zero, the fiber in your meal comes down to the sides. These FoodData Central portions work equally well with chicken or duck eggs:
| Side | Amount | Fiber |
|---|---|---|
| Green peas, cooked | 1 cup | 8.8 g |
| Black beans, cooked | 1/2 cup | 7.5 g |
| Avocado | 1/2 cup | 5.0 g |
| Whole wheat tortilla | 1 oz | 2.8 g |
| Red bell pepper, raw | 1/2 cup | 1.6 g |
| Asparagus, boiled | 1/2 cup | 1.8 g |
A breakfast burrito with 1/2 cup black beans, a 1 oz whole wheat tortilla and 1/2 cup diced red pepper adds about 11.9 grams of fiber. Fill it with three scrambled chicken eggs or two duck eggs, and the fiber total stays the same either way.
For a dinner frittata, fold 1 cup of cooked green peas and 1/2 cup of boiled asparagus into the eggs. That pan holds about 10.6 grams of fiber, and the recipe works just as well with two duck eggs standing in for every three large chicken eggs.
Want more ways to wrap eggs in beans, vegetables and whole grains? Our recipe eBooks are full of high fiber breakfast ideas.
The case where the choice matters most
For most people, swapping one egg for the other is mostly a matter of taste, since the fiber stays at zero. The choice matters most for anyone counting yolks, because a duck yolk carries far more cholesterol than a chicken yolk.
If you’re limited to three yolks a week, three duck eggs bring about 1,860 milligrams of cholesterol against roughly 560 for three large chicken eggs. In that situation, chicken eggs stretch the allowance much further, and the fiber question is still answered by the beans and vegetables beside them.
Chicken vs duck eggs: what people ask
Do duck eggs have more fiber than chicken eggs?
No. Both have 0 grams of fiber per egg and per 100 grams. Fiber comes only from plant foods.
Which has more protein, a duck egg or a chicken egg?
A duck egg has about 9 grams against 6.3 grams in a large chicken egg, because it’s heavier. Per 100 grams, the two are almost even at 12.8 and 12.6 grams.
Are duck eggs higher in cholesterol?
Yes. A duck egg has about 619 milligrams of cholesterol, compared with 186 milligrams in a large chicken egg.
Which egg has more vitamin B12?
Duck eggs, by a wide margin. Per 100 grams they have about 5.4 micrograms, roughly six times the 0.89 micrograms in chicken eggs.
Which egg is better for weight loss?
Chicken eggs give more protein per calorie, about 8.8 grams per 100 calories against 6.9 grams for duck eggs. That makes them the leaner pick.
Do chicken eggs have more choline than duck eggs?
Per 100 grams, yes, at 294 milligrams against 263. Per egg, a duck egg has slightly more because it weighs 70 grams.
How do I add fiber to an egg breakfast?
Add beans, vegetables or a whole grain. Half a cup of black beans brings about 7.5 grams of fiber to either egg.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central” (egg, whole, raw, fresh 171287; egg, duck, whole, fresh, raw 172189; green peas; black beans; avocado; whole wheat tortilla; red bell pepper; asparagus, boiled 168390). 2026. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Eggs.” The Nutrition Source. 2024. nutritionsource.hsph.harvard.edu
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. mayoclinic.org
