When it comes to poultry preferences, we all have our personal favorite: white turkey meat or dark turkey meat. And theres no time like holidays to debate which is best.
You might dig into the plentiful pile of turkey breast, which is typically considered the “healthier” choice. You can probably eat more turkey that way, right?
Or maybe you gravitate toward the thigh meat or enter into the who-gets-one-of-the-drumsticks lottery. Both parts are widely regarded as the moister choices.
Well leave the debate of which is tastier for the Thanksgiving table, but Emma Willingham, clinical dietitian at Houston Methodist, is here to answer whether one cut of meat is really healthier than the other.
Turkey is widely considered a healthy meat option, especially around the holidays. But is turkey technically white or red meat? The answer comes down to more than just color.
What Defines White vs. Red Meat
Meat is typically categorized as either white or red based on:
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Color – Red meats are redder in color while white meats are paler.
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Myoglobin content – Myoglobin is the protein responsible for carrying oxygen through muscles. Red meats contain more myoglobin.
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Where the meat comes from on the animal – White meat comes from the breasts and wings while red meat comes from legs and thighs
So while color is a factor, it’s not the only one. Nutritionally, red and white meats differ as well
Nutrition Profile: Turkey as White Meat
Turkey is considered white meat because:
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It’s pale in color compared to beef or lamb.
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Turkey breast meat contains less myoglobin than dark turkey meat.
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White turkey meat comes from the breast while dark meat comes from the legs and thighs.
Nutritionally, turkey is similar to chicken in being a lean, low-fat protein:
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Turkey is high in protein but lower in fat, especially saturated fat.
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A 3 oz serving of roasted, skinless turkey breast only has 1 gram of saturated fat.
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Turkey is a good source of B vitamins like niacin, vitamin B6 and vitamin B12.
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Minerals like selenium and phosphorus are also found in turkey.
So while all poultry contains both white and dark meat, the white meat is considered the healthier cut.
How Turkey Compares to Red Meat
Red meats like beef, pork and lamb differ from turkey in a few key ways:
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Red meats contain more myoglobin and appear redder.
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They contain more fat, especially saturated fat. A 3 oz serving of lean beef can have 2-3 times the saturated fat compared to turkey.
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Red meats are higher in heme iron vs the non-heme iron found in poultry. Heme iron is absorbed better by the body.
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Processed red meats contain added sodium and preservatives.
These factors lead many health organizations to recommend limiting red meat intake due to connections with heart disease, diabetes and certain cancers. Poultry like turkey does not carry the same health risks.
The Healthiest Way to Enjoy Turkey
To maximize the health benefits of turkey:
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Choose lean cuts like breast meat and avoid skin which contains saturated fat.
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Watch your portion sizes, as even lean protein is high in calories. 3-4 oz is a standard serving size.
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Avoid frying or breading turkey, which adds extra calories, carbs and fat. Opt for roasting, baking or grilling.
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Minimize processed turkey like deli meats and sausages due to added sodium and nitrates.
When enjoyed in moderation and prepared in a healthy way, turkey can be a nutritious and lean protein choice as part of a balanced diet. Its white meat makes it a healthier alternative compared to red meats.
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What’s the difference between white meat and dark meat?
The main difference between white meat and dark meat is where on the bird the meat comes from.
“The darker the meat, the more myoglobin it contains,” says Willingham. “Myoglobin is the protein found in muscle tissue that carries oxygen. In turkeys and chickens, dark meat is sourced from the leg or thigh. These animals carry more myoglobin in these locations in order to help deliver oxygen to their muscles as they run around. They need their exercise, too!”
White meat includes:
- Breast meat
- Breast tenders
- Wings
Dark meat includes:
Is turkey considered a red meat?
FAQ
Is turkey meat red or white meat?
Is turkey healthier than red meat?
Which is healthier chicken or turkey?
Why is turkey leg meat red?
Is Turkey a white meat?
Turkey is classified as a white meat. This is because it has a lower concentration of myoglobin, a protein that gives meat its red color. White meat also has a lower fat content than red meat. Why is turkey considered white meat?
Is turkey meat healthier than red meat?
If turkey meat is classified as white meat, it will be considered to be a healthier option than red meat. This is because white meat is lower in fat and calories than red meat. However, if turkey meat is classified as red meat, it will be considered to be less healthy than white meat.
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.
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.