⏱ 38 min total

Asian Duck Salad

Name: Asian Duck Salad
Prep time: 15 min
Cook time: 23 min
Total time: 38 min
Yield: 1 serving
Ingredients: 1 breast, bone and skin removed Duck breast; 1 dash Salt; 1 dash Black pepper; 3 spear, medium Asparagus; 1 cup chopped Broccoli; 1 tsp Coconut oil; 1 tbsp Ginger root; 2 tsp Tamari soy sauce; 1 tsp Sesame oil; 1 tbsp Quinoa; 1 medium Scallions; ¼ cucumber Cucumber

Per 1 serving · 433 g · 12 ingredients

Calories

391

20%
of a 2,000 cal day

Protein
40g
40% of calories
Carbs
20g
20% of calories
Fat
17g
39% of calories

Portion

✓ Protein-dense

At a glance

One serving of Asian Duck Salad (433 g) has 391 calories, with 40 g of protein, 20 g of carbohydrates and 17 g of fat. Most of its energy comes from protein (40% of calories). It is high in protein (80% DV), Vitamin C (110% DV) and Vitamin K (131% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 35% and 43% of the daily value.

Per 100 g

90cal

low energy density

Protein per 100 cal

10g

Net carbs

15g

carbs minus fiber

Fiber

5.2g

4.4 g sugar

High in

20%+ of the daily value

Protein80%
Vitamin C110%
Vitamin K131%
Thiamine72%
Riboflavin (B2)60%
Niacin48%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin E11%

Watch

20%+ of the daily value

Sodium42%
Saturated fat35%
Cholesterol43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 23 min

1
Make 5 to 6 diagonal slashes across the duck skin with a sharp knife, avoiding the flesh. Let it sit for 10-15 minutes.
2
Cook the quinoa according to package instructions.
3
Snap the asparagus to remove tough ends.
4
Boil water, add asparagus and broccoli, simmer for 1½ minutes, then drain and rinse with cold water.
5
Season duck with salt and pepper. Place skin side down in a cold pan, turn heat to medium-low, and cook until skin is crispy brown, about 10-15 minutes.
6
Pour out excess fat if needed, flip duck, raise heat to medium, and cook for 5-10 more minutes depending on desired doneness. Rest and cut into chunks.
7
Heat coconut oil in a pan over high heat. Stir-fry duck for 30 seconds, add ginger, stir-fry for another minute, then remove from heat and stir in soy sauce and sesame oil.
8
Combine cooked vegetables, quinoa, and duck with its juices in a bowl. Mix well, transfer to a plate, and top with scallions and cucumber.
9
Enjoy your salad!

Vitamins & minerals

Amounts for 1 serving (433 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	84 μg	9%
Vitamin C	99 mg	110%
Vitamin D	0 μg	0%
Vitamin E	2 mg	11%
Vitamin K	157 μg	131%
Thiamine	1 mg	72%
Riboflavin (B2)	1 mg	60%
Niacin	8 mg	48%
Vitamin B6	1 mg	107%
Folate (B9)	161 μg	40%
Vitamin B12	1 μg	52%
Pantothenic acid	2 mg	44%
Choline	44 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	91 mg	9%
Iron	10 mg	131%
Potassium	1,093 mg	23%
Magnesium	104 mg	25%
Phosphorus	484 mg	69%
Zinc	2 mg	22%
Copper	1 mg	87%
Manganese	1 mg	28%
Selenium	28 μg	50%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	35 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	669 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.2 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	27 μg	—
Serine	2 g	—
Starch	6 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 391 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

74min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Asian Duck Salad?

One serving of Asian Duck Salad (1 serving) has 391 calories, which works out to 90 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Asian Duck Salad high in protein?

Yes. It has 40 g of protein per serving, and 40% of its calories come from protein (10 g of protein per 100 calories).

Is Asian Duck Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asian Duck Salad?

956 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asian Duck Salad?

4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (433 g)

Calories391

% Daily Value*

Total fat 17g	22%
Saturated fat 6.9g	35%
Trans fat 0g
Cholesterol 128mg	43%
Sodium 956mg	42%
Total carbohydrate 20g	7%
Dietary fiber 5.2g	18%
Total sugars 4.4g
Protein 40g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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