Middletown Senior Center

21256 Washington Street
Post Office Box 1037

Middletown, California 95461

Phone: (707) 987-3113

Fax: (707) 987-3114

msrc01@att.net


Nutrition Snippet

 

CHICKEN BREASTS VS. THIGHS:  

WHICH IS MORE NUTRITIOUS?

 

     According to an April 2012 report in the Wall Street Journal, dark meat thighs and legs have stolen a sizable percentage of breasts’ market share.  And while the ignored thighs were once a great option for budget-conscious consumers, their price has soared along with their popularity.  

 

     Tastier...But Is It Healthier?  While some consumers may switch from white to dark meat because of a taste preference, it comes at a price:  higher calories, fat and saturated fat, according to Academy Spokesperson Toby Smithson, RDN, LDN, CDE.  “A three-ounce portion of chicken breast without the skin contains 142 calories, 3 grams of fat and  .9 grams of saturated fat,” she says.  Meanwhile, a skinless chicken thigh of the same size contains 170 calories, 9 grams of fat, and 3 grams of saturated fat.  Smithson cautions that because these nutrition numbers are for a three-ounce serving, they most likely  underestimate the difference between a meal of white meat and a meal of dark meat.  “Portion size definitely matters when we are talking about meat and the total amount of fat, saturated fat and calories consumed,” she says.  

 

     A Simple Trick to Regulate Portion Size.  For white or dark meat, Smithson recommends the bone-in option instead of choosing boneless.  The bone won’t change the nutritional value of the cooked meat, but it can help you eat less.  

 

     A Better Dark Meat.  Instead of choosing dark chicken meat, Smithson says a better poultry option is dark turkey meat.  “It actually fares well as a lower-fat protein food, similar to a chicken breast,” she says.  Three ounces of roasted skinless dark turkey meat from the drumsticks has 135 calories, 3 grams of fat and 1 gram of saturated fat.  

 

     Stay Safe.  Whichever cut of raw poultry you ask for, Smithson says remember to handle poultry properly.  Wash  your hands before and after handling raw poultry.  Use separate utensils and cutting boards for raw vs. cooked and ready-to-eat foods.