Sodium drives blood pressure up dose-dependently (He et al., BMJ 2013). Per 100 g duck: 132 kcal, 19.8 g protein, 74 mg sodium. A whole duck breast is 250–350 g raw — 2–3 protein servings in one piece. Season lightly and weigh.
How should I track Duck, breast, raw?
Duck, breast, raw is a good source of protein. The simplest way to track Duck, breast, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
