Every Thanksgiving, once the turkey hits the table, everyone in my family (politely) fights over which parts of the bird they want. Some cant get enough white meat, while others are drumstick and thigh partisans. You might say the choice is down to personal preference. Thats a reasonable and tolerant way of looking at it, but I disagree. I think the only acceptable type of turkey to eat is dark meat, and everyone who believes differently is wrong.
Of course, all the people who are content to choke their way through poultry-flavored chalk are just leaving more succulent turkey legs for me to eat, so Im not particularly upset that a majority of Americans seem to like their turkey blindingly white and bone-dry. Still, the holiday season is all about generosity, so Im going to share the unassailable reasons why turkey breast is a waste of your time, based on my years of cooking and eating this big bird. If you prefer white meat turkey, consider this an intervention.
Is Dark or White Turkey Meat Healthier? A Comprehensive Comparison
As Thanksgiving approaches, many of us are planning our holiday meals. And for most people, the centerpiece of Thanksgiving dinner is turkey. But when it comes to choosing which part of the turkey to eat, there’s an ongoing debate – is dark meat or white meat healthier?
Both types of turkey meat offer nutritional benefits, so the healthiest option depends on your specific needs. In this article, we’ll compare the nutrition facts, health benefits, and downsides of dark versus white turkey meat to help you make the best choice for your Thanksgiving meal.
Turkey Nutrition Facts
First let’s look at the basic nutrition facts of white and dark turkey meat.
A 3-ounce serving of roasted, skinless white turkey meat contains
- 125 calories
- 25 grams of protein
- 1 gram of fat
- Lower amounts of vitamins and minerals like iron, zinc, and B vitamins compared to dark meat
A 3-ounce serving of roasted, skinless dark turkey meat contains:
- 147 calories
- 25 grams of protein
- 3.6 grams of fat
- Higher amounts of vitamins and minerals like iron, zinc and B vitamins compared to white meat
As you can see, dark turkey meat is slightly higher in calories and fat compared to white meat. However, the small difference in calories and fat is offset by the higher vitamin and mineral content of dark meat.
Below, we’ll explore the potential health benefits and downsides of each type of turkey meat in more detail.
Benefits of White Turkey Meat
Here are some of the top benefits associated with white turkey meat:
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Fewer calories and less fat – White meat is slightly lower in calories and fat compared to dark meat. This makes it a better option if you’re limiting calories.
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More protein – White meat is very high in protein with 25 grams per 3-ounce serving. The high protein content promotes satiety, supports weight loss, and helps preserve muscle mass.
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Lower saturated fat – White meat contains less saturated fat than dark meat. Limiting saturated fat may help reduce heart disease risk.
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Neutral cancer association – Studies show that white meat is not associated with increased cancer risk compared to red meat.
Downsides of White Turkey Meat
On the flip side, here are the main downsides associated with white turkey meat:
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Lacks moisture – Without fat, white meat can dry out during cooking. This makes it less tender and juicy.
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Less nutritious – White meat is lower in beneficial vitamins and minerals like iron, zinc, and B vitamins compared to dark meat.
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Not suitable for restrictive diets – The leanness of white meat makes it inappropriate for low-protein diets. It also provides no benefits for low-carb/keto diets.
So while white meat is lower in fat and calories, it lacks some of the nutrition and moisture that dark meat provides.
Benefits of Dark Turkey Meat
Next, let’s look at some of the biggest benefits linked to dark turkey meat:
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Higher vitamin and mineral content – Dark meat contains more iron, zinc, and B vitamins than white meat. This makes it more nutrient-dense.
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Supports anemia prevention – The iron in dark meat is easily absorbed, making it beneficial for preventing iron-deficiency anemia.
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More moisture – The higher fat content keeps dark meat juicy, tender, and flavorful during cooking.
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Heart healthy fats – Dark meat contains more monounsaturated and polyunsaturated fats which support heart health.
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Suitable for low-carb diets – The fat and protein in dark meat offer benefits for ketogenic and low-carb meal plans.
Downsides of Dark Turkey Meat
The main downsides associated with dark turkey meat include:
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Slightly more calories and fat – Dark meat contains 22 more calories and 2.6 more grams of fat per serving compared to white meat.
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Higher in saturated fat – While still relatively low, dark meat contains more artery-clogging saturated fat than white meat.
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Potential higher cancer risk – Some studies link high consumption of well-done or processed red and dark meat with increased cancer risk.
So while not a huge difference, dark meat is slightly higher in calories, total fat, and saturated fat compared to white meat. Moderation is key.
The Bottom Line
So in the battle of dark vs. white turkey meat, is one healthier?
The truth is that both types of turkey meat offer nutritional benefits. White meat is leaner and lower in calories, while dark meat is more nutrient-dense.
For most healthy adults, consuming a balance of both white and dark turkey meat is perfectly fine. Avoid going overboard on portion sizes since poultry skin, gravy, and sides also contribute calories.
Those limiting saturated fat or calories may opt for more white meat, while people with iron-deficiency can benefit from the dark meat’s iron content.
In the end, including some of both white and dark turkey meat on your Thanksgiving plate provides the optimal mix of protein, important nutrients, and flavor. By balancing your portions, you can satisfy your tastebuds and your health goals this holiday season.
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If you love turkey skin, dark meat is your friend
We all agree that the skin is the best part of the turkey, right? And though the entire bird is covered in skin, the skin-to-meat ratio on the breast is less than ideal. This is especially true of the Franken-turkeys most of us buy in the grocery store, which have been bred to have super-sized breasts. The thin sheath of skin on the surface of the breast is no match for the vast ocean of bland, dry meat that lurks underneath.
The drumsticks and thighs, on the other hand, have ample enough skin such that you can get some with every bite of meat. Since the skin is where much of the fat (and flavor) of the bird lives, that makes the dark meat even more delicious, which is unfair because it already tastes much better than the white meat, even without skin. The only part of the bird with an even greater amount of skin is the wing, which is technically white meat. However, unlike chicken wings, I find that turkey wings almost always dry out when cooking, so they dont tend to be super tasty. I prefer using them to make stock rather than trying to gnaw at them at the table.
Dark meat is almost always juicy
For many of us, Thanksgiving is the only time were cooking turkey at home, and were roasting a whole bird. Unless you nail the cooking time or have great luck, the white meat is going to be dry, while the dark meat never fails to be juicy. While every degree you cook the bird over the USDA safety threshold of 165 degrees Fahrenheit saps liquid from the turkey breast, turning it into a poultry desert, the legs and thighs will remain moist and delicious well into the 175-plus degrees Fahrenheit range.
I will admit that I have eaten juicy, tender turkey breast in my life, but hitting the narrow window of perfection requires a miracle when youre cooking at home. Most of the time, roasted turkey white meat has the same saliva-absorbing power as a handful of saltines. Preparing the meat using a wet cooking technique doesnt do much to keep turkey breast moist, either. Braised turkey thighs turn into rich, fatty shreds with a texture reminiscent of pulled pork. Although you can braise and shred turkey breast, the resulting sad protein has the mouthfeel of loose feathers.
The Science Of Dark vs. White Meat
FAQ
Is white or dark turkey healthier?
Is it better to eat dark meat or white meat?
What is the difference between white and black turkey?
Is dark turkey meat high in cholesterol?
Do you prefer white meat or dark Turkey?
If you prefer white meat turkey, consider this an intervention. For many of us, Thanksgiving is the only time we’re cooking turkey at home, and we’re roasting a whole bird. Unless you nail the cooking time or have great luck, the white meat is going to be dry, while the dark meat never fails to be juicy.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Is white Turkey better for You?
But even if you make turkey a regular part of your diet outside of the holiday season, the “white meat is better for you” argument doesn’t really hold up. While, yes, dark meat is slightly higher in overall fat, saturated fat, and calories than white meat, it has nutritional benefits that outweigh those mild negatives.
Why does white turkey meat look different?
Regardless of color, all turkey meat is equally healthy. So why does white and dark meat look so different? That boils down to the muscle activity of the gobbler. Dark meat is typically found in the thighs and legs of the bird. Turkeys spend a lot of time on their gams, standing and walking around.