Calorie & Fat Comparisons - White Meat vs Dark Meat

Calories and fat are based on oven-roasted meats without the skin or bones unless noted. White/Light meats are highlighted in blue.

Ounce vs ounce, the lighter meats win hand's down, although the chicken thigh, drumstick, dark turkey meat and bottom round roast beef rise to low calorie/low fat fame and make excellent diet choices when compared to most red cuts of meat.

Bottom Diet Line:

Dieters can benefit from both dark and light meats in their daily diet.

Opting for the lighter meats typically translates to less calories and fat.

Removing skin and visible fat from meats creates a healthier balance for the daily diet. The following data is based on three ounces as a serving size unless otherwise indicated.

Meat Cut	Calories	Fat Grams
Cod, Pacific, Dry Heat	89	0.69
Cod, Atlantic, Dry Heat	89	0.73
Flounder, Dry Heat	99	1.30
Turkey, white meat	133	2.7
Chicken Thigh	133	4.1
Chicken Breast	142	3.1
Chicken Drumstick	151	5.0
Turkey, dark meat	159	6.1
Pork Loin, Roasted	169	7.66
Beef, Bottom Round Roast	178	7.0
Brisket	205	11.0
Roast, Blade	215	11.2
Beef, ground, 70% lean-30% fat	230	15.18

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