The two types of turkey meat that everyone likes are white turkey meat and 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.
If you want to argue about which is tastier, save that for Thanksgiving. Today, clinical dietitian Emma Willingham at Houston Methodist is here to tell you if one cut of meat is really healthier than the other.
Turkey is a versatile and popular poultry option that graces many dinner tables, especially during the holidays. But there has been confusion around whether to classify turkey as white or red meat. What does the science say, and why does it matter from a nutritional perspective? Let’s find out.
Overview of Red vs White Meat
In culinary terms red meat refers to meat from mammals that is red when raw and darkens when cooked. White meat comes from poultry and fish and remains pale in color before and after cooking.
Nutritionally, the distinction stems from:
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Myoglobin levels – Red meats have higher amounts of myoglobin protein than white meats, Myoglobin is what makes meat red
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Fat content – Red meats like beef and lamb tend to have more saturated fat than white meat options.
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Iron content – Red meat contains more heme iron than white meat. This affects the recommended daily servings.
Nutritional Profile of Turkey
The nutritional values per 100g of cooked, skinless turkey breast compared to beef illustrate why it is grouped with other white meats:
| Nutrient | Turkey | Beef |
|---|---|---|
| Calories | 104 | 210 |
| Fat | 0.8g | 12g |
| Saturated Fat | 0.3g | 5g |
| Cholesterol | 48mg | 62mg |
| Sodium | 63mg | 68mg |
| Iron | 0.7mg | 2.7mg |
With minimal fat, lower saturated fat and cholesterol, turkey is more akin to chicken nutritionally than red meats like beef.
Turkey’s Classification as White Meat
There are a few key reasons why turkey is considered a white meat:
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Pale flesh when raw and cooked with low myoglobin like chicken or fish
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Very low fat and saturated fat content compared to red meats
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Lower calorie density than red meats like beef and lamb
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Domesticated poultry like chickens and turkeys are exempt from red meat definitions
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The National Turkey Federation successfully marketed turkey as white meat for health perceptions
While wild turkeys may be more active with darker leg meat, modern domestic turkey breeds have been selectively bred to produce large breasts with lighter flesh.
Comparing Turkey to Chicken
Turkey and chicken have similar nutritional profiles and culinary uses:
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Both are lean sources of protein with minimal saturated fat
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Versatile for roasting, grilling, sandwiches, salads, casseroles, soups
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Breast meat is paler than dark leg and thigh meat
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Skinless white meat contains 1-2g fat per 100g
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Excellent sources of niacin, vitamin B6, zinc, phosphorus
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Higher iron content in dark meat from leg and thigh areas
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Low sodium compared to many processed meats
Turkey and chicken are seen as interchangeable in recipes calling for white meat.
Health Benefits of Turkey
With excellent nutrition stats, turkey provides these health perks:
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High quality complete protein helps build and repair muscle.
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B vitamins boost energy and support nerves and brain function.
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Selenium, zinc, and phosphorus aid immune defense.
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Tryptophan may have calming effects and promote better sleep.
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Versatile substitute for higher fat meats in many dishes.
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Lower in saturated fat and calories versus red meat.
Downsides of Turkey
A few things to keep in mind:
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Can be dry if overcooked without sufficient basting.
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Cold cuts and ground turkey may contain additives like salt, sugar.
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Less iron than red meat, so needs pairing with iron-rich sides.
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Allergies to chicken and eggs may cross-react with turkey.
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Histamine in undercooked turkey can cause reactions for some.
Overall though, the advantages seem to outweigh the downsides for most people.
Uses for Turkey
With its mild flavor and versatility, turkey can be used in recipes calling for chicken and as a lower fat substitute for red meats:
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Roast whole turkey or just breast, legs, thighs
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Make burgers, meatballs, meatloaf
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Simmer in soups, stews, chili, casseroles
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Grill or pan fry cutlets, chops and tenderloins
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Shred or cube for salads, sandwiches, wraps
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Deli slices for roll ups, sandwiches, lettuce wraps
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Ground turkey for tacos, pasta sauce, pizza toppings
While wild turkeys have some qualities of red meat, modern domestic turkey breeds are classified as white poultry. With light flesh, minimal fat and saturated fat, lower iron, and high protein content, turkey is nutritionally similar to chicken. The many health benefits and versatility of turkey make it a smart choice.
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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. In these places, these animals carry more myoglobin to help get oxygen to their muscles while they run. 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 considered white meat?
Which is healthier, turkey or chicken?
Is turkey healthier than red meat?
Is its turkey red meat?
Is turkey meat red or white?
Is Turkey Meat White or Red? Red meat is the myoglobin-rich muscle meat of mammals, such as cows, pigs, goats, and sheep, while white meat is lower in myoglobin and lighter in color. White meat is known as the meat of poultry and fish. Turkey meat, being poultry, is naturally classified as white meat.
Should Turkey meat be classified as white meat?
Turkey meat is classified as white meat. This is because turkey meat has a light color and a low fat content. However, some people argue that turkey meat should be classified as red meat because it comes from a bird. Arguments for and against classifying turkey meat as white or red 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.
What is considered red meat?
Distinguishing between the age of the animal, gastronomy considers meat from adult mammals as red meat. This includes beef, horse, mutton, venison, boar, and hare. While young mammal meat including rabbit, veal, and lamb may be considered white meat along with poultry and fish. Pork and duck are gray area meats.
Is meat red or white?
That’s because the fields of nutritional science and the culinary arts both use arbitrary and contradictory criteria to classify meat as red or white. A basic rule of thumb is that if it’s a mammal, it is red meat, while poultry, fish, and seafood are considered white meat.
Is duck a white meat?
While young mammal meat including rabbit, veal, and lamb may be considered white meat along with poultry and fish. Pork and duck are gray area meats. Most cuts of pork are considered red, but some are white. The same goes for duck. Both pork and duck can be paired with either white or red wine.