Duck has a reputation for being fatty and it is, but braising takes a lot of that out. 100g of Teochew braised duck with skin is about 200 calories, which is less than the 220g of yam rice at 300. Yam rice is rice cooked with taro, dried shrimp and shallot oil, so it is about 40 calories heavier than plain rice for the same scoop. Then a spoon of braising gravy at 50, half a braised egg at 40, and a piece of tau kwa at 20. Total 604.
The gravy is the sneaky part. It is the braising liquid thickened with starch, and it goes over the rice and the duck. One ladle is around 50 calories, and the uncle is not shy with it. Ask for less and you save that. Ask for extra, which people do because it is the flavour, and the plate is closer to 660.
Roast duck rice from the Cantonese stalls is a different number. Roast duck keeps the skin crisp and the fat under it, so a roast duck plate is around 700. Braised is the lighter duck. If you want duck for lunch and you are counting, this is the one.