Sodium drives blood pressure up dose-dependently (He et al., BMJ 2013). Per 100 g duck: 404 kcal, 11.5 g protein, 63 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, domesticated, meat and skin, raw?
Duck, domesticated, meat and skin, raw is a good source of iron. The simplest way to track Duck, domesticated, meat and skin, 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.
