White Meat vs. Dark Meat: Which Is Healthier? (2024)

White-meat chicken and dark-meat chicken have many differences. Even though their calorie contents are relatively similar, dark-meat chicken provides slightly more calories. White-meat chicken packs the most protein, providing 10 grams more protein per serving than dark meat, with less fat. On the flip side, dark-meat chicken contains more total fat, saturated fat and sodium, which explains its juicier, fattier flavor and mouthfeel. Additionally, dark meat provides more micronutrients like iron, zinc and riboflavin (vitamin B2). On the other hand, white meat has more phosphorus, vitamin B12, niacin (vitamin B3) and vitamin B6.

Dark Meat

White Meat

Breasts, wings and back are parts of the chicken with white meat, which is muscle. "These muscles can break down energy using less oxygen and myoglobin (a muscle protein) and, therefore, are lighter in color," says Yelena Wheeler, a registered dietitian nutritionist of the National Coalition on Health Care.

Generally, white-meat chicken is lower in calories, fat and sodium, so compared to dark meat, it's leaner, milder-tasting and drier in texture. White-meat chicken isn't lacking in nutrition and provides plenty of protein, phosphorus and B vitamins. According to the National Institutes of Health, phosphorus is a key component of your bones, teeth and DNA. B vitamins are necessary for making energy and are crucial to your brain and nervous systems.

White meat is versatile and can be used in many dishes, from one-pan chicken pasta to stuffedchicken breasts. Its subtle natural flavor easily adapts to spices, rubs, marinades and other flavor additions.

White vs. Dark Meat: Which Should You Choose?

Both white-meat and dark-meat chicken provide numerous nutrition benefits, so the right choice depends on your health and nutrition goals, preferences and preexisting health conditions. In terms of calories, the two are similar, though white meat is lower in fat, making it a leaner option. White meat is lower in saturated fat, which may be something those with heart disease or diabetes want to limit, but with some planning, both can be healthy choices.

"Micromanaging fat in chicken may backfire," says Bess Berger, a registered dietitian specializing in polycystic ovary syndrome and menopause at Nutrition by Bess in New Jersey. "For heart health and weight management, I recommend having whichever piece of chicken you like best. Eating skinless dark-meat chicken is not the source of weight issues or heart disease for most people. However, I do recommend removing the skin before eating," says Berger.

Dark-meat chicken sometimes gets a bad rap for its fat content, but it might be beneficial, according to Wheeler. "Even though dark meat contains more fat, it also has more flavor, which allows the meat to stand on its own without the need for additional sauces, seasonings and breading. Additions such as these can add more sodium and fat to the meal," says Wheeler.

If you have certain health conditions, white meat may be the type you enjoy most of the time. "White meat may be better for those with chronic conditions that require a low-fat diet, such as individuals with pancreatitis," says Wan Na Chun, RDN, a registered dietitian nutritionist and nutrition consultant for Health Insiders. On the other hand, people with nutrient deficiencies such as iron deficiency may benefit from dark meat as an iron-rich food source.

Natalie Allen, a registered dietitian and clinical assistant professor of nutrition and dietetics at Missouri State University, offers meal-planning advice for both white- and dark-meat chicken. "To prepare for the week, place 4 to 6 chicken breasts or drumsticks in the slow cooker, add a can of chicken broth and cook on low for 5 to 6 hours. The meat will be tender and easily shredded. You can use it in various meals, such as quesadillas, pasta, soups, sandwiches or veggie-loaded salad," says Allen.

The Bottom Line

You can incorporate white- and dark-meat cuts into healthy chicken recipes regardless of your health goals, preferences or conditions. Whether it’s or Weeknight Chicken Lettuce Wraps, white and dark meat offer protein to help keep you full and stabilize your blood sugar levels. Additionally, both chicken cuts are chock-full of vitamins and minerals like zinc and B vitamins that your body needs to function at its best. Since dark meat contains more fat, it's helpful to consider your health goals; however, it helps to know that even dark meat can fit into a healthy meal plan with nutrient-dense foods, balance and variety.