Dark Meat vs. White Meat Chicken: What’s the Difference?
Chicken has long been hailed as a health-food favorite—an affordable source of lean protein packed with essential vitamins and minerals. Its versatility in pairing with nearly any flavor or seasoning makes it a kitchen staple. However, you may have heard warnings to steer clear of dark meat chicken for health reasons. But have you ever stopped to wonder why it’s considered “bad”—and if it really is?
Is there a significant difference between dark and white meat? And how does chicken with skin compare to skinless? Here’s a complete breakdown of this popular protein, including everything you need to know about choosing between dark meat, white meat, or a mix of both!
Dark vs. White Meat Chicken Table of Contents
Your Ultimate Guide to Chicken Meat
Simply put, the chicken meat you eat is primarily made up of muscle, which consists of two main types of fibers: red and white, also known as slow-twitch and fast-twitch fibers.
The key distinction lies in their blood and oxygen supply. Red muscle fibers (slow-twitch) have more capillaries, allowing increased blood flow and oxygen delivery to the muscle. In contrast, white muscle fibers (fast-twitch) have fewer capillaries. The reddish color in red muscle fibers comes from a protein called myoglobin, which stores oxygen in the muscle for immediate use. The higher the myoglobin content, the darker or redder the meat appears (1).
The amount of myoglobin in a muscle depends on its function. Frequently used muscles, like those for standing, running, or general movement, require more oxygen and blood flow, resulting in darker meat. Less active muscles, such as the chest (breast) or back muscles, need less oxygen and blood flow, making them lighter in color.
The color and flavor of dark meat is due to a protein called myoglobin that promotes more oxygen and blood flow to the muscle.
What Is White Meat Chicken?
White meat comes from the breast and wing portions of the chicken, including the tenderloin (a section of the breast). This type of meat is exceptionally lean and has a pale, white color when cooked without seasoning.
What Is Dark Meat Chicken?
Dark meat is found in the chicken’s thighs and drumsticks (its legs). Since chickens rely heavily on their legs for standing and movement, these cuts are richer in myoglobin, giving them a redder pigment. When cooked, this reddish color changes to a brown hue.
Skin-On Chicken vs. Skin-Off Chicken
Poultry can be enjoyed with or without the skin, regardless of whether you prefer dark or white meat. Keeping the skin on enhances the meat’s juiciness and flavor, and it can also provide additional nutrition, including healthy fats. However, the skin adds a small number of calories—about 90 calories per ounce—which may be a consideration for those monitoring their calorie or fat intake (2).
Dark Meat Chicken vs White Meat Chicken: Which One is Better?
Let’s compare dark meat chicken to white meat chicken in four main categories being nutrition, health, flavor and texture.
Nutrition comparison between white meat and dark meat chicken
|
Comparing Chicken Macros of Dark vs White Meat 4oz skinless and 4 boneless |
||
|---|---|---|
White Meat Breast |
Dark Meat Thigh |
|
Calories: |
140 |
190 |
Fat (grams): |
3 |
9 |
Carbs (grams): |
0 |
0 |
Protein: |
26 |
27 |
% Daily Value of Iron |
4% |
7% |
% Daily Value of Zinc |
6% |
15% |
% Daily Value of B6 |
27% |
27% |
If you’re are looking to cut calories and fat, chicken breast (or white meat) may help you cut a few calories. However, chicken thigh (or dark meat) is a better source of healthy fats, iron, niacin, riboflavin and zinc.
Health
Both white and dark meat chicken are highly nutritious sources of protein, supporting weight loss, muscle growth, and overall health. Chicken is also naturally low in saturated fat compared to many other meats. Even the higher-fat dark meat contains just 2 grams of saturated fat per 4-ounce serving.
When comparing the two, there are no significant health advantages of one type of chicken meat over the other.
Any type of chicken can be included in a balanced, healthy diet and provide beneficial nutrition.
Flavor
When it comes to flavor, it ultimately comes down to personal preference.
Dark meat, with its higher fat content, is often considered more tender and flavorful. On the other hand, white meat has a milder taste but can dry out more easily during cooking.
For optimal results, chicken breast or other white meat cuts are best cooked with sauces, broths, or in stews to retain moisture. Dark meat, however, holds up well to baking, roasting, broiling, grilling, or pan-frying without losing its rich flavor.
If you enjoy bold, rich flavors, dark meat is likely your go-to choice. For those who prefer light and lean options, white meat may be the better fit.
Chicken Recipes
Pasta Chicken
Linguine pasta with sliced chicken.
This is an easy cajun chicken meal prep recipe can be made with any pasta you have in your pantry. The spice rub gives the chicken a slight kick and the pasta with blistered tomatoes adds a side to your protein. See this pasta and chicken meal prep recipe >
Shredded Chicken Breast Recipe
Shredded chicken breast recipe.
This Shredded chicken breast recipe is easy to prepare and due to the poaching cooking method remains tender and moist. Making it at home is fairly easy, and you get to choose your freshest chicken, add seasonings to your taste, and even make your own mayonnaise if you so desire. After you’ve made this recipe that includes several ingredients known to lift flavor without fat, you can make it in advance and keep in the fridge for a quick and healthy snack or sandwich. See shredded chicken breast recipe >
Garlic Parmesan Chicken Wings Recipe
Garlic parmesan chicken wings.
A garlic parmesan wing in American cuisine is an unbreaded chicken wing that is dipped in a sauce consisting of a vinegar-based cayenne pepper, hot sauce, and butter. Our easy garlic parmesan chicken wing recipe is a healthy spin to this classic recipe. It’s a delicious way to cook juicy and crispy better-than-restaurant quality wings. See garlic parmesan wings recipe >
Interested in more chicken recipes? See our top 20 dark and white meat chicken recipes here >
Bottom line: It’s a draw! This one depends on personal taste.
Easy Chicken Meal Prep with MealPro’s pre-made meals
Looking for easy ways to include more chicken in your diet? Add some healthy protein and cut back on cooking time with pre-cooked chicken for your weekly meal prep.
References:
1. https://www.fsis.usda.gov/
2. https://fdc.nal.usda.gov/
With a personal mission to spread the good name of nutrition through mouthwatering recipes, Chef Cindy's philosophy around nutrition is deeply rooted in food as medicine. In the kitchen, she offers a conscious, restorative, and functional approach to cooking; an approach she has cultivated during her years working in farm-to-table restaurants.