Dark Meat vs White Meat: Which is Healthier and Why?
One of the most adaptable (and delectable!) meats is fowl, which can be used for everything from Thanksgiving turkey to game day wings. It is a mainstay in many dishes and cuisines since it is also a great source of protein. However, you may be curious about the distinction between white meat vs dark meat—and if one is healthier than the other—if you’re purchasing individual pieces or slicing into a whole bird. To learn more about white meat vs dark meat and how to choose the best option for you (whether you’re eating chicken or turkey), we spoke with nutritionists.
What Constitutes White Meat?
According to Lauri Wright, PhD, RDN, LD/N, FADA, “white meat primarily comes from the breast and wings” in both chicken and turkey. According to Maddie Pasquariello, MS, RDN, “white meat is primarily composed of white muscle fibers, which the bird uses for quick motions.”
What Constitutes Dark Meat?
According to Pasquariello, “dark meat” refers to the legs, which include the thighs and drumsticks. “It has up to 50 percent red fibers, which are used for standing and other movements,” she continues.
How Do White and Dark Meat Differ From One Another?
White and dark meat have distinct qualities since they originate from various regions of the bird. Here is a comparison between them:
Color
According to specialists at the United States Department of Agriculture (USDA), myoglobin, an iron-containing protein that gives meat a purple-red hue, is the cause of the color difference between white meat vs dark meat. White meat is pale in color because it contains less myoglobin. Conversely, dark meat contains more myoglobin, which gives it a brownish-pinkish color.
Taste
The taste of white meat is subtle and hardly noticeable. Wright contrasts this by saying that “dark meat tends to have a richer, more intense flavor.” Its high fat content is what gives it an extra-succulent flavor (more on that below).
Texture
According to Wright, “white meat is usually leaner and firmer.” Pasquariello adds, “It also has a dryer texture, making it more prone to drying out from overcooking.” Again, since dark meat has more fat, it has a softer, more succulent feel.
Is White Meat Better for Your Health Than Dark Meat?
First things first: Your requirements will determine if white meat is “healthier” than dark meat. According to Pasquariello, this encompasses your overall dietary objectives as well as the nutritional components that complement them.
Because it has fewer calories and less saturated fat than dark meat, Wright says, “White meat is often considered healthier in certain contexts.” If you need or want to control your cholesterol or total fat consumption, this may be helpful, she continues. According to Wright, white meat is “perfect for those focusing on lower-fat, high-protein meals” since it is also a strong source of lean protein.
What about the content of micronutrients? The kind of fowl will determine this, so let’s use chicken as an example. There are 241 mg of phosphorus, 343 mg of potassium, and less than 1 mg of iron and zinc in 100 grams (about ¾ cup of chopped pieces) of braised skinless and boneless chicken breast, or white meat. The same quantity of dark meat, such as braised skin on chicken drumsticks and thighs, has 130 mg of phosphorus, 161 mg of potassium, 1 mg of iron, and less than 1 mg of zinc.
Even though white meat has higher potassium and phosphorus content, the variations are insignificant when considering your diet as a whole. In light of this, white meat may not always have the highest quantities of micronutrients.
Are Dark and White Meats Better?
There aren’t any significant nutritional advantages to dark meat versus white meat. Pasquariello observes, “There may be a slight increase in vitamin B12 in dark meat, but it’s not much.” However, Pasquariello advises that if your B12 levels are low, you should concentrate on consuming other foods that contain it, including nutritional yeast, shellfish, salmon, or tuna. According to Wright, dark meat also contains somewhat larger amounts of iron, zinc, and vitamin B6, but these differences are negligible.
There are benefits to selecting dark meat in terms of taste. According to Wright, “Some people may find it more enjoyable due to the extra juiciness and tenderness, which could improve the overall eating experience and satisfaction.”
What Should You Pick?
Here are some things to think about if you can’t decide between dark and white meat.
Dietary Intake
“When looking at a whole balanced diet, the nutritional differences between white and dark meat are relatively small,” Wright explains. “Fat content, calorie count, and micronutrient levels are the main differences.” While dark meat has somewhat more of several vitamins and minerals, white meat has fewer calories. Additionally, Wright claims that both have the same amount of protein.
Once again, the best option will depend on your own dietary requirements and tastes. “White meat might be a better choice if you’re watching fat intake or managing cholesterol,” Wright explains. “However, dark meat might be a good choice if you want to increase your iron intake,” she continues.
Be aware, however, that the nutritional value of white meat vs dark meat in your diet is not a constant characteristic. It also relies on the meat’s preparation and accompaniments. Keep in mind that the larger picture is crucial! Wright notes that “both white and dark meat can be part of a balanced diet; instead of focusing on a single meal or piece of meat, consider how it fits into your overall eating pattern.”
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Taste and Texture
Choose white meat if you want your marinades and spices to take center stage. The taste is mild and a little bland, making it the ideal background for additional components. Additionally, utilizing white meat, such as skinless chicken breast, can work if you just enjoy less oily cuisine.
On the other hand, choose dark meat if you like a protein that is more tasty and juicy. The dish will be more comfortable and gratifying due to its high-fat content. Additionally, it will provide taste instantly, allowing you to use less of the other flavoring elements if necessary.
According to Pasquariello, “both kinds of meat can fit into a healthy diet overall.” Food is intended to be savored, Wright adds, echoing this idea. “The most important thing is finding balance and pleasure in your meals, regardless of whether you eat white or dark meat,” she explains.