How to Eat Preserved Duck Eggs in a Nutritious and Healthy Way
Jul 14, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
The common healthy and nutritious ways to consume duck eggs include boiling them in plain water, stir-frying with vegetables, steaming as an egg custard, cooking with coarse grains into porridge, or slowly stewing them as tea eggs. To boil duck eggs, first wash them thoroughly, then place them in boiling water and continue cooking for 8 to 10 minutes to ensure they are fully cooked. This method best preserves nutrients such as proteins and minerals in the duck eggs, offering a tender and fresh texture that is easy to digest and absorb.
Under normal circumstances, healthy and nutritious ways to consume duck eggs generally include boiling them in plain water, stir-frying them with vegetables, steaming them as an egg custard, cooking them with coarse grains into a porridge, or slowly stewing them to make tea eggs. Detailed explanations are as follows:
1. Boiling in plain water: Wash the duck eggs thoroughly and boil them in water for 8 to 10 minutes to ensure they are fully cooked. This method best preserves nutrients such as proteins and minerals in the duck eggs, and the texture is tender and fresh, making it easy to digest and absorb.
2. Stir-frying with vegetables: Beat the duck egg thoroughly and stir-fry quickly together with vegetables such as spinach or Chinese chives, using minimal oil and salt. The vitamins in the vegetables complement the nutrition of the duck egg, and the quick stir-frying process helps minimize nutrient loss, resulting in a rich and balanced flavor.
3. Steaming as an egg custard: Beat the duck egg and mix it with an appropriate amount of warm water, stirring well. Filter out the foam before steaming for about 10 minutes. The steamed egg custard has a soft texture, is easy to chew and digest, and is suitable for individuals with weaker digestion, while also preserving nutrients effectively.
4. Cooking with coarse grains into a porridge: When making coarse grain porridge, cook the duck egg (with shell removed) together with the grains, or crack the egg directly into the porridge near the end of cooking and stir well. Coarse grains are rich in dietary fiber, and when paired with duck eggs, they provide balanced nutrition. Porridge is warm and easily digestible, making it suitable for regular consumption.
5. Making tea eggs through slow stewing: Boil ingredients such as tea leaves, cinnamon bark, and bay leaves in water, then add cooked duck eggs (still in their shells) and slowly stew until flavorful. This method gives the duck eggs a subtle aroma, and moderate consumption can add variety to one's diet. However, it is important to control the amount of seasoning used to avoid excessive saltiness.
It is important to consume duck eggs in moderation, no more than two per day, to avoid excessive cholesterol intake. Choose fresh duck eggs, heat them thoroughly before consumption, and discard any spoiled ones to prevent gastrointestinal discomfort.
