From game day wings to Thanksgiving turkey, poultry is one of the most versatile (and delicious!) types of meat. It’s also an excellent source of protein, making it a staple in many recipes and cuisines. However, if you’re buying individual cuts or cutting into a whole bird, you might wonder about the difference between white meat and dark meat—and if one is healthier than the other. To find out, we tapped dietitians for the lowdown on white meat vs. dark meat, plus how to choose the best one for you (whether you’re eating turkey or chicken).
Which Parts Are White Meat?
In both turkey and chicken, “white meat primarily comes from the breast and wings,” says Lauri Wright, PhD, RDN, LD/N, FADA. “White meat is mostly made of white muscle fibers, which the bird uses for quick motions,” adds Maddie Pasquariello, MS, RDN.
Which Parts Are Dark Meat?
Dark meat refers to the legs, which includes the thighs and drumsticks, notes Pasquariello. “It contains up to 50 percent red fibers, which are used for movements like standing,” she adds.
What’s the Difference Between White Meat and Dark Meat?
Since white meat and dark meat come from different parts of the bird, they boast different characteristics. Here’s how they compare:
Color
The color difference between white meat vs. dark meat is due to myoglobin, an iron-containing protein that gives meat a purple-red hue, per the experts at the United States Department of Agriculture (USDA). White meat contains low amounts of myoglobin, resulting in a light color. Dark meat, on the other hand, has higher levels of myoglobin, resulting in a brown-pinkish hue.
Flavor
White meat has a mild, barely-there flavor. In contrast, “dark meat tends to have a richer, more intense flavor,” shares Wright. This extra-succulent taste is due to its high fat content (more on that below).
Texture
“White meat is typically leaner and firmer,” explains Wright. “It also has a dryer texture, making it more prone to drying out from overcooking,” notes Pasquariello. Dark meat has a more tender, juicier texture—which, again, is due to its higher content of fat.
Is White Meat Healthier Than Dark Meat?
First thing’s first: Whether white meat is “healthier” than dark meat depends on your needs. This includes your health goals, and the nutritional qualities that fit into your overall diet, according to Pasquariello.
“White meat is often considered healthier in certain contexts, because it has fewer calories than dark meat [and] is lower in saturated fat,” explains Wright. This can be beneficial if you need or want to manage your cholesterol or overall fat intake, she adds. White meat is also a good source of lean protein, “making it ideal for those focusing on lower-fat, high-protein meals,” says Wright.
As for micronutrient content? This depends on the type of poultry, but let’s look at chicken as an example. In about 100 grams (about ¾ cup of chopped pieces) of braised skinless and boneless chicken breast—i.e., white meat—you’ll find 241 milligrams of phosphorus, 343 milligrams of potassium, and less than 1 milligram each of iron and zinc. The same amount of braised skin-on chicken drumsticks and thighs—i.e., dark meat—contains 130 milligrams of phosphorus, 161 milligrams of potassium, 1 milligram of iron, and less than 1 milligram of zinc.
Though white meat contains more phosphorus and potassium, the differences are negligible in the context of your overall diet. With that in mind, in terms of micronutrient levels, white meat doesn’t necessarily come out on top.
Is Dark Meat Better Than White Meat?
As far as nutrition goes, there aren’t major benefits of dark meat over white meat. “You might get a bit more vitamin B12 in dark meat, but it’s a really small difference,” notes Pasquariello. That being said, if you’re low on B12, you’re better off focusing on other sources of it, such as nutritional yeast, shellfish, salmon, or tuna, Pasquariello notes. Dark meat also has slightly higher levels of iron, zinc, and vitamin B6, according to Wright—but again, it’s a minor difference.
In the flavor department, there are perks to choosing dark meat. “The extra juiciness and tenderness may make it more enjoyable to some, which could enhance the overall eating experience and satisfaction,” shares Wright.
Which One Should You Choose?
If you’re stuck between white meat vs. dark meat, here are some factors to consider.
Nutrition
“From a nutritional standpoint, the differences between white and dark meat are relatively small when considering an entire balanced diet,” says Wright. “The main differences come down to fat content, calorie count, and micronutrient levels.” White meat is lower in calories, while dark meat has slightly higher levels of certain vitamins and minerals. Both also have equal amounts of protein, according to Wright.
Again, the optimal choice depends on your individual preferences and nutritional needs. “If you’re watching fat intake or managing cholesterol, white meat might be a better choice,” says Wright. “On the other hand, if you’d like to boost your iron intake, dark meat could be a good option,” she adds.
But take note: When considering the nutritional contributions of white meat vs. dark meat in your diet, keep in mind that it’s not a fixed feature. It also depends on how you prepare the meat and what it’s served with. Remember, it’s all about the big picture! As Wright points out, “Rather than focusing on a single meal or piece of meat, consider how it fits into your overall eating pattern; both white and dark meat can be part of a balanced diet.”
Flavor and Texture
If you’re looking for meat that will let your seasonings and marinades shine, go for white meat. The light, somewhat bland flavor serves as the perfect canvas for other ingredients. Also, if you simply prefer less greasy foods, using a white meat like skinless chicken breast might fit the bill.
Alternatively, if you want a juicy, more flavorful protein, opt for dark meat. The high fat content will make the recipe extra satisfying and comforting. It will also provide instant flavor, so you can go easy on the other flavoring ingredients, if needed.
Bottom line? “Overall, both types of meat can fit into a healthy diet,” says Pasquariello. Wright echoes this notion, adding that food is meant to be enjoyed. “Whether it’s white or dark meat, the most important thing is finding balance and pleasure in your meals,” she says.