Whether you're looking to lose weight or increase muscle, both white and dark meat chicken can be a healthy staple in many diets - and for a good reason. "Chicken is a fantastic source of protein," says Mascha Davis, MPH, RD, a dietitian in Los Angeles. "It has all the essential amino acids that humans require to stay healthy because it is derived from animal muscle." Plus, because the quality and amino acid distribution are closely like ours, that protein has a high bioavailability — meaning it is quickly absorbed and used by your body for many tasks.
Chicken is also high in essential minerals and vitamins like iron, zinc, B vitamins, and selenium. As a result, incorporating white or dark meat chicken into your diet may benefit your overall health. However, whether you choose white or dark meat may determine your objectives.
Here, nutritionists weigh the benefits and drawbacks of eating white meat versus dark meat chicken the next time you're selecting between the two.
White flesh chicken has less fat and somewhat more niacin, a B vitamin that aids in converting food to energy, than dark meat chicken. "Because a chicken breast has a relatively low-calorie density for the quantity of protein delivered," explains Georgia Rounder, RD, "eating chicken may promote weight loss or maintenance."
Three ounces of roasted, skinless dark-meat chicken meat, on the other hand, provides more calories, fat, and protein. On the other hand, dark flesh chicken has more iron and zinc than white meat due to its high myoglobin content. According to Davis, it also provides roughly twice as many healthful omega-3 fatty acids than white meat due to its high-fat content.
Rounder points out that "white meat is less nutrient-dense than dark meat." "The color of the chicken meat is determined by a particular protein called myoglobin. "The more myoglobin in the meat, the darker it gets and the more nutrients it contains," she explains.
COOKING WHITE VS DARK MEAT CHICKEN
When it comes to flavoring and cooking, white flesh chicken is a blank canvas. It can be marinated, spiced, slathered in a nutritious sauce, or topped with salsa or compote. It can also be roasted, baked, grilled, or stir-fried in healthy ways. "White flesh chicken is an adaptable protein," Davis explains, "and an excellent alternative for folks trying to reduce their saturated fat intake for heart health concerns."
While dark meat is just as adaptable to cooking and seasoning as white meat, Rounder points out that the higher fat content gives dark meat a more prosperous, juicier flavor and texture. It's also typically less expensive than white meat.
FINAL VERDICT
"Both forms of chicken are good to integrate into your diet because of the abundance of nutrients they give," Rounder explains. "In the end, everything comes down to your particular health goals." For example, if you're trying to lose weight, you might want to eat primarily white meat with a bit of dark meat thrown in here and there.
Your budget, on the other hand, is essential. "Buying a whole chicken to eat every portion is typically the most cost-effective and delicious option," Davis explains. "You may want to prefer one portion of the chicken over the other depending on the types of fat in your total diet that day or week and what tastes nice to you."
Regardless, the skin should be avoided because it is abundant in harmful fat and calories (about 1.5 grams of saturated fat and 40 calories per three ounces of meat).