White Meat vs. Dark Meat: Which Is Healthier?

Many people believe that white meat poultry is the healthier choice compared to dark meat. However, just as it is commonly thought that adding oil to pasta water prevents noodles from sticking—as proven to be incorrect—this dietary assumption may be oversimplified. White meat is often seen as more nutritious due to its lower fat and caloric content. The Takeout consulted Dr. Roberto Valledor, a physician at Mochi Health, who emphasized that nutrition encompasses more than simple calorie counting.

Dr. Valledor, a board-certified family medicine physician managing obesity treatment protocols on Mochi Health’s telemedicine platform, shed light on the nutritional content of chicken. He explained that dark meat is nearly twice as fatty as its white counterpart. “A 3-ounce serving of chicken breast has about 140 calories and 3 grams of fat, whereas 3 ounces of chicken thigh contains roughly 170 calories and 9 grams of fat,” he noted.

However, the debate doesn’t end there when it comes to nutrition. “Dark meat is richer in iron, zinc, and B vitamins,” Valledor pointed out. While those concerned with their caloric intake may gravitate toward white meat, Valledor reassures that moderate consumption of dark meat can still be part of a healthy diet. “If you prefer dark meat and it stops you from drowning your meal in rich sauces, that’s a win,” he remarked.

While opting for white meat may seem like a way to reduce caloric intake, you might sacrifice some of the vital nutrients and delicious flavors found in dark meat. Additionally, Dr. Valledor argues that whether the meat is white or dark shouldn’t dominate your dietary choices. Instead, consider focusing on what many regard as one of the best features of a chicken: the crispy skin. “Chicken skin delivers about 50 to 80 calories per serving,” he explained. “Removing the skin, regardless of whether the meat is light or dark, shaves off considerably more calories.”

While giving up that flavor-packed skin is one strategy to cut calories, Valledor emphasizes that preparation methods are equally important. He notes that frying chicken is not advisable. “The critical point is to avoid frying and manage portion sizes,” he stated.

Ultimately, the cooking method has a greater impact on nutrition than the specific distinction between white and dark meat. Although it might be hard for some to forgo fried chicken, Valledor highlights that, for those monitoring their caloric intake, a skinless grilled chicken thigh might be a better alternative over a fried chicken breast. “How you prepare and portion your chicken matters more than worrying about whether it’s white or dark,” he concluded.