# Roasted Duck Calories Singapore: Duck Rice, Noodles & Every Order Compared

> Roasted duck rice packs 689 kcal. Every dish broken down — with and without skin, rice vs noodles, toppings — using HPB Singapore nutrition data.

*By NutriKaki Team · Updated June 2026 · 9 min read*

Roasted duck rice is one of Singapore's most beloved hawker dishes — and one of the more misunderstood ones nutritionally. Unlike chicken rice, which gets scrutinised often, duck rice tends to fly under the radar. But a standard plate of roasted duck rice contains **689 calories**, based on HPB's standard 411g plate, with a significant portion coming from the fat-rich skin and gravy.

This guide breaks down the exact calories for every roasted duck order at a Singapore hawker centre — from duck rice with and without skin, to duck noodles and duck porridge — so you can make an informed choice.

## Roasted Duck Calories at a Glance

DUCK RICE (SKIN ON)

689 kcal / plate

DUCK RICE (SKIN OFF)*

~589 kcal / plate (estimate)

DUCK NOODLES (DRY)

474 kcal / bowl

> **Key insight:** Removing the skin from roasted duck saves approximately 80–100 calories per plate. It's one of the easiest, most effective calorie reductions you can make at the hawker centre — just ask the aunty or uncle to skip the skin. *HPB doesn't track a separate "skin off" dish, so this figure is an estimate rather than a verified HPB value.

## Full Nutrition Breakdown

| Duck Dish | Serving | Calories | Protein | Fat | Carbs | Sodium |
| --- | --- | --- | --- | --- | --- | --- |
| Roasted duck rice (skin on) | 1 plate (~411g) | **689 kcal** | 33g | 22g | 92g | ~641mg |
| Roasted duck rice (skin off)* | 1 plate (estimate) | **~589 kcal** | ~30g | ~12g | 92g | ~580mg |
| Duck noodles (dry) | 1 bowl (~321g) | **474 kcal** | 26g | 20g | 47g | ~1,626mg |
| Duck noodles (soup) | 1 bowl (~758g) | **523 kcal** | 27g | 9.5g | 62g | ~3,472mg |
| Duck porridge (congee) | 1 bowl (~400g) | **416 kcal** | 40g | 9g | 37g | ~888mg |
| Duck meat only (no rice, no skin) | 100g | **201 kcal** | 23.5g | 11g | 0g | ~65mg |

*HPB does not carry a separate "skin off" version of roasted duck rice as its own database entry — the figures above are our own estimate, not a verified HPB value.

> **⚠️ Duck noodles are the real sodium trap, not duck rice.** Duck noodles (dry) carries around 1,626mg of sodium per bowl, and duck noodles (soup) runs even higher at roughly 3,472mg — more than the entire 2,300mg daily sodium limit recommended by HPB and the WHO in one bowl. Interestingly, dry duck noodles is actually lower in calories and carbs than duck rice; the sodium, not the calorie count, is what makes the noodle versions the ones to watch.

## Why Duck Rice Is Higher in Calories Than It Looks

Roasted duck rice has three main calorie contributors: the white rice, the duck meat with skin, and the accompanying sauce or gravy. The rice alone accounts for approximately 220–250 kcal depending on portion. The duck pieces — typically 2 to 3 pieces per plate — contribute 250–320 kcal with skin on or 150–200 kcal with skin removed. The plum sauce, soy-based dipping sauce, or gravy adds a further 30–80 kcal.

The skin is the pivotal variable. Duck skin is significantly fattier than chicken skin — it contains roughly 28g of fat per 100g of skin — and a typical serving of roasted duck includes two to three pieces, each with a generous layer of skin. Removing all of the skin can save 80 to 120 calories per plate.

> **⚠️ The gravy trap:** Duck rice is often served with a sweet-soy gravy or dark sauce poured over the rice. This gravy is high in sodium (sometimes 300–400mg per tablespoon) and adds 60–100 kcal. Asking for sauce on the side lets you control how much you use.

## Roasted Duck vs Braised Duck vs Peking Duck

| Duck Type | Preparation | Calories (per plate) | Key difference |
| --- | --- | --- | --- |
| Roasted duck (烧鸭) | Char siu-style roasting | **689 kcal** | Crispy skin, dry heat rendering |
| Braised duck (卤鸭 / lor ark) | Slow-braised in soy/spices | **600–640 kcal** | Skin stays soft, absorbs braising liquid |
| Peking duck | Air-dried, then roasted | **680–750 kcal** | Thicker skin, served with pancake + hoisin |
| Duck porridge | Congee with duck pieces | **416 kcal** | Watered-down congee base, smaller duck portion |

## Roasted Duck vs Chicken Rice: Which Is Healthier?

This is one of the most common hawker food questions. The answer depends on how you order.

Steamed chicken rice comes in at around 490 kcal. Roasted chicken rice is closer to 643 kcal. Roasted duck rice sits at around 689 kcal. So duck rice is in the same ballpark as roasted chicken rice, and both are notably higher than steamed chicken rice.

However, duck has one key nutritional advantage over chicken: it is significantly higher in iron. Duck meat contains nearly three times the iron of chicken, making it a better choice for anyone monitoring their iron intake or at risk of anaemia. Duck also provides more zinc and selenium than chicken.

> **Bottom line:** If you're purely counting calories, steamed chicken rice wins. If you're looking at overall nutrition including iron and micronutrients, duck rice is a respectable hawker choice — especially if you skip the skin.

## How to Order Roasted Duck to Reduce Calories

- **Skip the skin** Ask for your duck pieces without skin. Saves 80–120 kcal.  *(~100 kcal saved per plate)*
- **Sauce on the side** Avoid gravy poured over rice. Dip instead of drizzle.  *(~60–80 kcal saved)*
- **Ask for less rice** Request half a scoop of rice to drop 100–120 kcal.  *(~110 kcal saved)*
- **Choose duck porridge** The congee version is ~270 kcal lighter than duck rice.  *(~270 kcal saved vs rice)*
- **Skip the egg** A braised egg adds about 70–80 kcal if offered as a side.  *(~75 kcal saved)*
- **Add a side of vegetables** Order a plate of blanched chye sim or kailan. Fills you up for under 50 kcal.  *(Better satiety, fewer total cals)*

## Roasted Duck vs Other Singapore Hawker Mains

| Hawker Dish | Calories |
| --- | --- |
| Duck porridge | **416 kcal** |
| Curry laksa | **429 kcal** |
| Steamed chicken rice | **490 kcal** |
| Roasted duck rice (skin off)* | **~589 kcal** |
| Roasted chicken rice | **643 kcal** |
| Roasted duck rice (skin on) | **689 kcal** |
| Nasi lemak with chicken wing | **831 kcal** |

## Is Roasted Duck Rice Good for Weight Loss?

Roasted duck rice is not a weight-loss meal, but it can fit into a calorie-controlled diet if ordered carefully. The key modifications are: remove the skin (saves ~100 kcal), ask for less rice (saves ~110 kcal), and take sauce on the side. With these adjustments, you can bring a duck rice plate down to approximately 420–470 kcal — similar to a bowl of fishball noodles.

Duck meat without skin is also a good protein source (~24g per 100g), which helps with satiety and muscle retention during weight loss. The higher iron content versus chicken is an added benefit for those who are active and need to support red blood cell production.

For a full guide to losing weight while eating hawker food, see [our hawker food weight loss guide](https://nutrikaki.com/blog/weight-loss-singapore-hawker-food).

## Track Your Duck Rice Intake with NutriKaki

### Know exactly what's in your duck rice plate

NutriKaki uses HPB Singapore data to give you accurate calorie and nutrition counts for roasted duck rice, braised duck, and every hawker dish you eat.

## Frequently Asked Questions

**How many calories is roasted duck rice in Singapore?**

A standard plate of roasted duck rice at a Singapore hawker centre contains approximately 689 calories, based on HPB's standard 411g plate. A leaner order with skin removed and less rice comes closer to 480–530 kcal.

**Is roasted duck healthier than chicken rice?**

Roasted duck rice tends to have more calories than steamed chicken rice (which is about 490 kcal) and than roasted chicken rice (around 643 kcal). Duck does have higher fat content due to its thicker skin, but duck meat itself is richer in iron — it has nearly three times the iron of chicken.

**How many calories does removing the duck skin save?**

Removing the skin from roasted duck saves approximately 80–120 calories per serving. Duck skin is high in saturated fat, so skipping it is one of the most effective ways to reduce calories. Asking the hawker to skip the skin is a commonly accepted request — note that HPB doesn't track a separate "skin off" dish, so this is an estimate rather than a verified figure.

**Is duck meat good for weight loss?**

Duck meat without skin is a good source of protein (about 23.5g per 100g) and provides more iron than chicken. However, the overall calorie count of a typical duck rice plate (689 kcal) is high for a single meal if you are aiming for a 500 kcal meal. Portion control and skipping the skin are key.

**Which is higher in calories — roasted duck or braised duck rice?**

Braised duck rice (lor ark) is generally similar in calories to roasted duck rice, ranging from 580 to 640 kcal per plate. Some research suggests braised duck retains slightly more fat because the braising process keeps the skin on throughout cooking. Roasted duck has a crispier, rendered skin that can be easier to remove.

**How much protein is in roasted duck rice?**

A standard plate of roasted duck rice with 2–3 pieces of duck provides approximately 33g of protein. Duck is also a good source of iron, zinc, and B vitamins.

Related: [Chicken Rice Calories](https://nutrikaki.com/blog/chicken-rice-calories) · [Sodium in Hawker Food](https://nutrikaki.com/blog/sodium-hawker-food-singapore) · [Hawker Food Weight Loss Guide](https://nutrikaki.com/blog/weight-loss-singapore-hawker-food)

Full nutrition data for dishes in this guide

- [Roasted chicken rice · 178 kcal/100g](https://nutrikaki.com/nutrition/roasted-chicken-rice)
- [Steamed chicken rice · 151 kcal/100g](https://nutrikaki.com/nutrition/steamed-chicken-rice)
- [Chicken rice · 151 kcal/100g](https://nutrikaki.com/nutrition/chicken-rice)
- [Braised duck · 206 kcal/100g](https://nutrikaki.com/nutrition/braised-duck)

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Full article: https://nutrikaki.com/blog/roasted-duck-calories-singapore