White or dark poultry meat: Which is healthier and why
Illustrative photo (Freepik)
Meat, specifically poultry, is an essential part of the daily diet. It’s important to know which part of poultry is healthier – dark or white meat, citing Real Simple.
Where white and dark meat come from
Dr. Lori Wright, PhD, explained that in turkey and chicken, white meat primarily comes from the breast and wings. It consists of white muscle fibers, which the bird uses for quick movements.
On the other hand, dark meat is found in the thighs and drumsticks. It contains up to 50% dark fibers, which are used for activities like standing.
What’s the difference?
Since white and dark meat come from different parts of the bird, there are some distinctions.
Color
Dark meat differs from white meat due to myoglobin, an iron-containing protein that gives the meat a purplish-red hue. White meat has a low level of myoglobin, which results in a lighter color.
In contrast, dark meat has a higher level of myoglobin, which gives it a dark tint.
Flavor
White meat has a mild, subtle flavor, while dark meat is richer. This extra-juicy taste is due to its higher fat content.
Texture
Dietitian Maddie Pasquariello explained that white meat is generally leaner and firmer. It also has a drier texture. Dark meat has a tender and juicy consistency due to its high-fat content.
Which poultry meat is healthier
White meat is often considered healthier as it contains fewer calories, which can be beneficial for managing cholesterol levels.
In 100 grams of stewed, skinless chicken breast, there are 241 milligrams of phosphorus, 343 milligrams of potassium, and less than 1 milligram of iron and zinc.
The same amount of stewed chicken thighs and drumsticks contains 130 milligrams of phosphorus, 161 milligrams of potassium, 1 milligram of iron, and less than 1 milligram of zinc.
Dark meat has slightly higher levels of iron, zinc, and vitamin B6, but the difference is minimal.
The recommended daily meat intake should be 1 gram per kilogram of body weight. So, if you weigh 65 kilograms, you can consume 65 grams of meat per day. It’s best to eat meat that is stewed, boiled, or grilled over an open flame.
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