White vs. Dark Meat: Which Chicken Is Healthier?

Both white and dark meat chicken can be healthy additions to many diets, whether you're aiming for weight loss or muscle gain. This is because chicken is an excellent source of protein, according to Mascha Davis, MPH, RD, a Los Angeles-based dietitian. Chicken protein contains all the essential amino acids needed for human health and is highly bioavailable, meaning our bodies easily absorb and use it for various functions. This is because its protein quality and amino acid distribution closely resemble our own.

Chicken is also rich in essential minerals and vitamins like iron, zinc, B vitamins, and selenium, making it a great addition to any diet. The choice between white and dark meat may depend on individual goals.

Nutritionists weigh in on the pros and cons of white and dark meat chicken, helping you make informed choices for your next meal.

Compared to dark meat, white meat chicken is lower in fat and slightly higher in niacin, a B vitamin essential for converting food into energy. Georgia Rounder, RD, suggests that chicken breast, with its relatively low calorie density for the amount of protein it provides, could contribute to weight loss or maintenance.

Dark-meat chicken has more calories, fat, and less protein than white meat chicken, but it’s higher in myoglobin, which gives it more iron and zinc, as well as twice as many healthy omega-3 fatty acids, according to Davis.

Rounder explains that dark meat chicken is more nutrient-rich than white meat due to myoglobin, a protein that determines the color of the meat. More myoglobin means darker meat and more nutrients.

White meat chicken is easily adaptable to various flavors and cooking methods. It can be marinated, seasoned, sauced, topped with salsa or compote, and cooked in many healthy ways, such as roasting, baking, grilling, or stir-frying. Davis suggests that white meat chicken is a versatile protein for those seeking to reduce saturated fat for heart health.

Rounder points out that dark meat is just as versatile as white meat when it comes to cooking and seasoning, but its higher fat content gives it a richer and juicier flavor and texture. Dark meat is also usually less expensive than white meat.

Rounder emphasizes that both types of chicken are beneficial for their nutrient content, and the choice ultimately depends on individual health goals. For example, individuals watching their fat intake might prioritize white meat with occasional dark meat.

However, your budget also matters. "Very often, the most economical and delicious option is to buy a whole chicken with the intent of eating every part," Davis says. "Depending on the types of fat in your overall diet that day or that week and what tastes good to you, you may want to choose one part of the chicken over the other."

Regardless, it's best to avoid the skin, which is high in unhealthy fat and calories (about 1.5 grams of saturated fat and 40 calories per three ounces of meat).