Is white meat or dark meat healthier? The 1 major difference and tips to choose between them
White meat has long been held up as the pinnacle of healthy and lean protein, but dark meat isn't really so different. And both types of meat can fit in healthy diet, experts tell TODAY.com.
The visual differences between white meat and dark meat come down to the amount of myoglobin (a protein that transports oxygen to muscle) found in each part of the chicken, Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
White meat has lower levels of myoglobin than dark meat because those muscles are used less often, which leaves the meat a lighter color, she explains. But the differences between white meat and dark meat go beyond what you can see.
Nutrients in white meat vs. dark meat
Nutritionally, both white meat and dark meat contain a good amount of protein and healthy fat. "It's just the amounts that play differently," Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
White meat portions are lower in fat and calories, and a bit higher in protein, Linsenmeyer explains. Dark meat tends to be higher in fat and, therefore, calories, and moderately lower in protein.
But the differences aren't as significant as you might think.
“There’s this image in people’s mind that dark meat is bad and white meat is good ... but as far as nutrients go, (they’re) pretty similar,” Derocha says.
Linsenmeyer agrees: "Across the board, chicken is going to be a great source of high-quality protein," she says. And both types of meat will provide vitamins and minerals, like iron, phosphorous, zinc and B vitamins.
White meat chicken nutrition
White meat includes the chicken breast, wings and back, Linsenmeyer says.
According to the U.S. Department of Agriculture, a 100 gram (3.5 ounce) serving of chicken breast will provide:
165 calories
31 grams protein
0 grams carbohydrates
3.6 grams fat
Dark meat chicken nutrition
Dark meat chicken includes the leg, thigh and drumsticks.
In a 100 gram (3.5 ounce) serving of chicken thigh, you'll get:
179 calories
25 grams protein
0 grams carbohydrates
8 grams fat
Should you eat white meat or dark meat?
If you're looking for a versatile, satisfying, lean source of protein, both white meat and dark meat chicken can be great options.
For most of us, the choice between white meat, dark meat or a little of both will come down to taste and texture preferences — as well as the needs of a particular dish. Because of its higher fat content, dark meat tends to be juicier and more tender, Derocha says. But that doesn’t mean you can’t make delicious chicken breast dishes, too.
The only exception is when it comes to saturated fat, which some people may be limiting for heart health reasons. Saturated fats are found in many foods, such as beef, dairy, coconut oil and palm oil, TODAY.com explained previously.
There’s evidence that too much saturated fat in your diet can elevate cholesterol in your blood, which increases your risk for heart disease and stroke, the American Heart Association says. The AHA also recommends everyone limit their saturated fat to about 13 grams per day, depending on your overall calorie intake.
So, if saturated fat is a concern for you, chicken breast may be a better option than a thigh or drumstick. And you may want to make dark meat an occasional treat while you stick with white meat most of the time.
That said, "one meal isn't going to make or break your health," Derocha says. Keep that in mind while also "making the conscious effort to do whatever you need to do to live your healthiest life," she says.
Try these protein-packed healthy chicken recipes
Keep in mind that how you cook the chicken and what you eat it with it can also affect the overall nutrients in your meal.
Breading and frying your chicken in oil at high heat adds more fat and changes the nutrients present, for example, while simply grilling or roasting chicken doesn’t change things as drastically.
Linsenmeyer recommends roasting or grilling a whole chicken, which can be a frugal way to get the best of both worlds. "Buying the whole bird is always going to be cheaper than if we buy individual cuts," she says, particularly chicken breasts because they have such a "health halo."
In particular, she recommends spatchcocking a chicken in the oven, which allows it to cook more evenly. She's also a fan of beer can chicken on the grill, which keeps the meat moist and flavorful.
Try these other easy, healthy chicken recipes:
Grilled Chicken with Peach-Dijon Glaze and Salad by Rick Martínez
Grilled Za'atar Chicken Thighs with Lemon-Garlic Yogurt by Matt Abdoo
Green Goddess Salad with Grilled Chicken and Crispy Chickpeas by Elena Besser
Slow-Cooker Chicken and Wild Rice Casserole by Casey Barber
This article was originally published on TODAY.com