5 Little-Known Facts About Thanksgiving Turkey From a Registered Dietitian

Around Thanksgiving, you often hear advice on trimming down your holiday calorie intake, and one common tip is to opt for white meat turkey. But hold the cranberry sauce — there's more to the dark vs. white meat debate than just counting calories! Our registered dietitian sheds light on some little-known facts about Thanksgiving turkey, some of which might influence your decision on what to put on your plate this holiday season.

1. Dark Meat Has a Rich Color, Thanks to Myoglobin

Ever wondered what makes dark meat…well, dark? It’s myoglobin. To avoid getting too sciency, myoglobin is responsible for carrying oxygen in the blood to muscles, giving them a reddish color. 

Muscles with more myoglobin will also be darker in color. They tend to be the muscles with the greatest oxygen needs from frequent movement and exercise, such as leg muscles. 

This is why when we're talking about dark meat, we're usually referring to chicken or turkey thighs and legs. 

2. If You're Aiming for a Lean Pick, White Meat's the Winner

Let’s compare 100 grams (approximately 3.5 ounces) of dark versus white turkey meat roasted (without skin): 

Dark Meat

• Calories: 167 
• Total Fat: 6 grams
• Saturated Fat: 2 grams 
• Protein: 27 grams 

White Meat

• Calories: 139
• Total Fat: 2 grams
• Saturated Fat: 0.5 grams 
• Protein: 29 grams 

In this side-by-side comparison, it's evident that dark meat has more calories, total fat, and saturated fat, while white meat contains more protein per serving. 

By using your Lose It! app, you can get a better understanding of which choice might fit best in your macronutrient goals.

3. White and Dark Meat Have Different Amounts of Vitamins and Minerals

Of course, calories aren’t everything. 

Both dark and white turkey meat are good sources of many vitamins and minerals, including niacin, phosphorus, zinc, selenium, vitamins B6 and B12, and iron. 

White meat tends to be slightly higher in phosphorus, vitamin B6, and niacin, dark meat is richer in iron, zinc, and selenium. 

Whichever you choose, you’re getting valuable nutrients.

4. Your Sauce May Increase Your Calories

While dark meat may have slightly more fat, it also tends to be juicier. For some, this is a big pro as the higher fat content contributes to a more succulent and flavorful meat, potentially enhancing your overall dining experience. 

Consider this when deciding between the leaner white meat and the juicier dark meat because if you plan to use a sauce on the leaner white meat, the calorie content may end up being about the same anyway.

5. You’ll Get a Big Dose of Protein, No Matter What

As the centerpiece of the Thanksgiving feast, turkey not only brings a sense of tradition to the table but also contributes the essential nutrient of protein to this food-filled celebration. Whether you opt for dark meat or white meat, both varieties offer a substantial dose of high-quality protein. Opt for a serving about the size of the palm of your hand or portion it on one-fourth of your plate.

2 More Tips for a Healthier Turkey Feast

Don’t Eat the Skin

The skin of the turkey is where a significant amount of fat is concentrated. If you're watching your fat intake, removing the skin before consumption can significantly reduce the overall fat content of your turkey serving.

Avoid High-Sodium Seasoning

Elevate your turkey game by choosing herbs, spices, and citrus over high-sodium seasonings. This mindful approach aligns with a heart-healthy diet, ensuring that your Thanksgiving protein choice is not just delicious but also nourishing.

Most Importantly, Embrace the Feast and the Company

While white meat turkey is slightly lower in calories, fat, and saturated fat, the difference is not huge. 

As both are high in protein and are good sources of numerous vitamins and minerals, there’s nothing wrong with putting some dark meat turkey on your plate this Thanksgiving. 

Plus, as dark meat tends to be juicier and more flavorful, you may find yourself more satisfied with eating less by choosing it over white meat.