Braised Duck Rice Calories: per Plate and per 100 g
166 kcal (695 kJ) per 100 g · P/F/C 7.5/7.8/16 g
Serving (plate, 440 g) — 730 kcal (3,056 kJ) · Nutri-Score C
Figures are for: Braised duck rice
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Is duck rice healthy?
In moderation, and mind the portion. Duck rice gets grade C on the open 2023 Nutri-Score algorithm, but that is per 100 g: a typical serving is high in calories.
For
- Protein: 33 g per serving — 59% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 11 g per serving — 55% of the 20 g daily reference intake.
- A serving is a big share of the day: 730 kcal, about 37% of a 2,000 kcal day.
A typical serving (plate, 440 g) has 730 kcal, 33 g protein, 34 g fat and 70 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Teochew braised duck rice is duck simmered in soy and spices, served sliced over rice with braised egg, tofu and the braising sauce. Most of the fat sits in the skin.
How many calories in duck rice: per 100 g and per serving
| Nutrient | Per 100 g | Serving: plate, 440 g |
|---|---|---|
| Calories | 166 kcal | 730 kcal |
| Energy (kilojoules) | 695 kJ | 3,056 kJ |
| Protein | 7.5 g | 33 g |
| Fat | 7.8 g | 34 g |
| incl. saturated | 2.5 g | 11 g |
| Total carbohydrates | 16 g | 70 g |
| incl. sugars | 1.4 g | 6.2 g |
| incl. fiber | 0.3 g | 1.3 g |
| Salt | 0.6 g | 2.6 g |
Where the numbers come from
Values per 100 g as served, estimated from a typical hawker recipe: every ingredient's figures come from food composition tables (USDA FoodData Central and others), weighed out for one portion. Stalls differ in oil, rice and portion size, so treat the numbers as a guide. Carbohydrates are total carbohydrate, fiber included.
protein 18%fat 43%carbs 39%
Duck Rice calories by weight, 50–300 g
150 g of duck rice has 249 calories and 200 g has 332. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 83 | 3.8 / 3.9 / 8 |
| 100 g | 166 | 7.5 / 7.8 / 16 |
| 150 g | 249 | 11 / 12 / 24 |
| 200 g | 332 | 15 / 16 / 32 |
| 250 g | 415 | 19 / 20 / 40 |
| 300 g | 498 | 23 / 23 / 48 |
| 440 g — typical serving | 730 | 33 / 34 / 70 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Duck Rice: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Seafood fried rice | 145 | 7 / 4.5 / 20 |
| Braised duck rice | 166 | 7.5 / 7.8 / 16 |
Where the calories come from, ingredient by ingredient
Worked out from a typical recipe for one serving (plate, 440 g), so you can see what to cut back if you want it lighter.
| Ingredient | Grams | Kcal |
|---|---|---|
| Roast duck | 101 | 336 |
| White rice, boiled | 223 | 290 |
| Egg | 25 | 39 |
| Tofu | 30 | 35 |
| Sugar | 5 | 20 |
| Soy sauce | 10 | 5 |
| Cucumber | 15 | 2 |
| Water | 30 | 0 |
What else to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
- A serving has 2.6 g of salt — 52% of the WHO's 5 g daily maximum.
How much movement is one serving?
A serving (plate, 440 g) is 730 kcal — roughly 3 h 58 min of easy walking or 1 h 32 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for duck rice
Duck rice has a fair amount of saturated fat (2.5 g per 100 g), a fair amount of salt (0.6 g per 100 g) and almost no fiber (0.3 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair duck rice with
A serving of duck rice has 1.3 g of fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Duck Rice vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Fried Rice | 164 | 4.5 / 6 / 24 |
| Spaghetti Bolognese | 165 | 8 / 6 / 21 |
| Chicken Curry | 165 | 14 / 9.5 / 7 |
| Nasi Goreng | 165 | 6.4 / 7.4 / 18 |
| Nasi Kerabu | 165 | 7.6 / 7.9 / 16 |
| Duck Rice | 166 | 7.5 / 7.8 / 16 |
| Pad Thai | 169 | 7.5 / 7 / 20 |
FAQ
How many calories are in 100 g of duck rice?
100 g of duck rice has 166 calories, with 7.5 g protein, 7.8 g fat and 16 g carbohydrates.
How many calories are in a serving of duck rice?
A serving (plate, 440 g) has 730 calories: 33 g protein, 34 g fat and 70 g carbs.
What are the macros of duck rice?
Per 100 g: 7.5 g protein, 16 g carbs and 7.8 g fat. By calories that's about 18% protein, 39% carbs and 43% fat.
How long do you have to walk to burn a serving of duck rice?
About 3 h 58 min of easy walking or 1 h 32 min of cycling for a 70 kg (154 lb) person — that's the 730 calories in a serving (plate, 440 g).
How much fiber is in duck rice?
100 g of duck rice has 0.3 g of fiber; a serving (plate, 440 g) has 1.3 g — 5% of the 25 g a day the WHO recommends.
Duck rice or char siu rice: which has fewer calories?
A 440 g plate of duck rice has about 730 calories (166 per 100 g); a 380 g plate of char siu rice has about 578 (152 per 100 g). As usually served, the lighter choice is char siu rice.
Duck rice or chicken rice: which has fewer calories?
A 440 g plate of duck rice has about 730 calories (166 per 100 g); a 412 g plate of chicken rice has about 659 (160 per 100 g). As usually served, the lighter choice is chicken rice.
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