July 6th is National Fried Chicken Day, celebrating one of the most coveted and classic items in American cuisine.
When it comes to eating chicken, there are two main options: white meat and dark meat.
White meat, namely chicken breasts and wings, is largely considered a “better” and healthier food choice than dark meat (thighs and drumsticks) for several reasons.
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But what are the details, what do nutritionists and chefs say – and which type of chicken is the “better” choice?
Several experts have shared their opinions in an attempt to resolve this interesting debate.
Fox News Digital asked chefs and nutritionists to weigh in on a classic debate: chicken legs or breasts? (iStock)
Calorie Count
Michelle Rauch, a registered dietitian and nutritionist in New Jersey, told Fox News Digital in an email that four ounces of boneless, skinless chicken breast contains about 120 calories.
In contrast, “a 4-ounce chicken drumstick (skinless) contains approximately 150 calories,” she says.
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So if you’re counting calories and that’s your main deciding factor, chicken breast may be a better choice for you.
But there’s a lot more to the equation—including how to prepare chicken and what ingredients are used in the preparation.
Fat is important
Rauch says chicken breasts have much less fat than chicken thighs.
Four ounces of skinless chicken breast contains less than one gram of fat, but the same size chicken thigh contains nine grams of fat, including 2.5 grams of saturated fat.
One chef said chicken thighs contain more fat than chicken breasts, but that’s only part of the story. (iStock)
That’s not the whole story, however, Dennis Littlely, a senior chef in Wyoming and owner of AskChefDennis.com, told Fox News Digital.
Although chicken thighs have more fat than chicken breasts, “that extra fat brings a lot of advantages, especially in terms of flavor,” he says.
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“From a nutritional perspective, the fat in chicken thighs includes healthy monounsaturated fats and polyunsaturated fats, which are good for heart health,” Littleley adds.
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One type of chicken has more protein than another, says Molly Miller, chief registered dietitian for Springdale, Arizona-based Tyson Foods.
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“Three ounces of fully cooked chicken breast contains 21 grams of protein,” she said via email.
The same amount of chicken thighs “contains 18 grams of protein,” she said.
Experts note that chicken breasts are leaner than dark meat, which makes them less suitable for frying. (iStock)
Nutrients you need to know about
Although chicken breasts are lower in calories and fat than chicken thighs, chicken thighs have their advantages, Rauch said.
“Chicken thighs have almost twice the iron content of chicken breasts of the same size and more than double the zinc content,” she says.
Taste test
“If you’re just considering flavor, choose dark meats (thighs) when frying because they are likely to be moister and juicier when cooked at high temperatures,” Rauch says.
She noted that chicken breasts tend to “dry out or become tough” when fried.
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“Also, fried chicken breasts may mask the flavor of the meat itself, depending on the type and thickness of the breading and seasonings,” she says.
Littleley agrees, saying he personally would “recommend chicken breasts for dishes where you want to accentuate the flavor of a marinade or sauce because their mild flavor and lean nature easily absorb other flavors.”
Both chicken thighs and breasts have their own nutritional advantages and disadvantages—which are especially complicated when added to frying. (iStock)
Chicken thighs are “more forgiving” than chicken breasts, he said.
“They have a higher fat content, so they are less likely to dry out, which is a common problem with chicken breasts, especially for less experienced cooks,” he says.
So, preference is personal
Both chicken thighs and breasts have their own nutritional advantages and disadvantages, which are especially complicated when added to frying.
“Frying adds extra fat and calories, which may negate some of the health benefits of choosing lean meats like chicken breast,” Littleley says.
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“However, frying can also enhance flavor and texture, making it a popular cooking method, albeit with trade-offs.”
He said the problem could be solved by using healthier oils, or even pan-frying or air-frying the chicken instead of deep-frying it.
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“Especially with air frying, you only need a small amount of oil to get that crispy texture,” Littleley said.
“If you marinate the chicken legs beforehand, the flavor will really come through, even if you use less oil.”
