In 2015, the U.S. government released the Dietary Guidelines for Americans 2015–2020 (DGA). The most notable update was that there is no longer a restriction on consuming eggs in daily meals.

Because of this, eggs—already a favorite food for many people, especially children—have become increasingly common on the family dining table.

Eggs are a natural source of at least 13 types of vitamins and minerals, along with antioxidants like lutein and zeaxanthin, as well as long-chain omega-3 fatty acids.

In addition, eggs contain protein, fat, calcium, iron, zinc, selenium, vitamin B12, vitamin D, saturated fatty acids, monounsaturated and polyunsaturated fatty acids, and cholesterol. Furthermore, the ratio of nutrients in eggs is considered both appropriate and well-balanced.

Currently, most households mainly use chicken eggs and duck eggs. This has led to the common question: which type of egg is healthier?

Many people prefer chicken eggs, believing they are more nutritious than duck eggs. But is this really true? Let’s compare the nutritional components of duck eggs and chicken eggs.

Chicken eggs or duck eggs—which is better? Due to misconceptions, many people have missed the chance to nourish themselves.

Nutritional Comparison Between Chicken Eggs and Duck Eggs

According to nutrition expert Jo Lewin from the nonprofit organization Food Partnership (UK), one duck egg contains nearly 130 calories—almost double the amount in a chicken egg—mainly because duck eggs are about 30% larger.

Chicken and duck eggs are similar in terms of carbohydrates (carbs include sugars, starch, and fiber). However, in terms of protein, fat, and cholesterol, duck eggs contain significantly more.

Additionally, nutrition expert Robin Plotkin in New York (USA) notes that duck eggs provide a higher amount of omega-3 fatty acids, which may help fight inflammation and lower the risk of chronic diseases. Duck eggs also tend to stay fresh longer due to their thicker shells.

Should you eat chicken eggs or duck eggs?

Clearly, both chicken and duck eggs offer unique nutritional benefits.

However, for daily consumption, chicken eggs are recommended because they contain fewer calories and less cholesterol. For people allergic to chicken eggs, duck eggs can be a suitable alternative.

If eggs are only eaten occasionally, duck eggs are an excellent choice thanks to their higher nutrient content. On the other hand, if you have cholesterol-related health issues, it’s best to consult your doctor before consuming them.

Regardless of which type you choose, remember not to eat raw eggs. Always cook eggs before eating. It is also best to eat both the egg white and the yolk.