What's Healthier? White or Dark Meat?
Q I know it seems strange, but I’ve always wanted to know what’s healthier? White or dark turkey meat? Monica, 25
A: Gram for gram, white turkey breast meat beats dark meat, calorically speaking. For every 75g, opting for white meat over dark will save you 45 calories and 6 grams of saturated fat. White meat comes in at 115 calories and 0 grams of saturated fat, while dark is 160 calories and 2 grams of saturated fat. Both meats are a good source of protein, dark however, delivers more iron. Other festive flashpoints include:
Watch your portion size Although 75 grams of white meat is a lean clean 115 calories, a 225 gram serving would set you back by 306 calories... even before pouring on the gravy or digging into sides (which increases calorie intake).
Remove the skin Crispy turkey skin is little more than saturated fat. A 75 gram serving of white meat with skin has 160 calories and 2 grams of saturated fat. The same amount of dark meat with skin will be 190 calories and 3 grams of saturated fat.
Choose your sides carefully Go for side dishes as baked sprouts, baked sweet potato fries, and go easy on the gravy. Add only 2 tbsp per serving.
So if you’re counting calories and want to chow down on less fat, take a slice of white turkey breast instead of dark meat every time. - HALA
Hala Barghout BSc Nutrition and Dietetics. Hala will sort out the facts from the fads.