National Fried Chicken Day, July 6, celebrates one of the most coveted and classic dishes in American cuisine.
When it comes to eating chicken, there are two main options: white meat and dark meat.
White meat, or breast and wings, is widely considered to be “better” meat and healthier food choices than dark meat – the thigh and drumstick – for several reasons.
BEST AND WORST FOODS FOR PEOPLE WITH DIABETES TO MAINTAIN GOOD HEALTH
But what are the details, what do nutritionists and chefs say — and which ones? type of chicken is the “best” choice?
Several experts have shared their views to try to settle this delicious debate.
Fox News Digital asked chefs and nutritionists to weigh in on a classic debate: chicken thighs or chicken breasts? (iStock)
Calories count
Four ounces of boneless, skinless chicken breast contains about 120 calories, according to Michelle Rauch, a registered dietitian. dietician and nutritionist based in New Jersey, Fox News Digital said in an email.
Conversely, “a 4-ounce chicken thigh (skinless) has about 150 calories,” she said.
NEW ENGLAND SANDWICH, A MOST UNUSUAL DISH, HAS A FASCINATING HISTORY, PLUS 5 FUN FACTS
So, if you’re counting calories and that’s your main deciding factor, chicken breast may be your best choice.
But this equation is much more complex: it takes into account, among other things, the way the chicken is prepared and the ingredients used in its preparation.
Fat matters
Chicken breasts contain much less fat than chicken thighs, Rauch said.
Four ounces of skinless chicken breast contains less than one gram of fat, but a chicken thigh of the same size contains nine grams of fat, including 2.5 grams of saturated fat.
Chicken thighs contain more fat than chicken breasts, one chef says, but that’s only part of the story. (iStock)
But that’s not the whole story, Dennis Littley, a Wyoming-based gourmet chef and owner of AskChefDennis.com, told Fox News Digital.
Although chicken thighs contain more fat than breasts, “that extra fat comes with a lot of benefits, especially in terms of flavor,” he said.
Hamburger or hot dog: Which is the healthier choice? Experts weigh in
“Nutritional wise, the fats in chicken thighs include healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health,” Littley added.
Proteins in the image
According to Molly Miller, a senior research dietitian nutritionist at Tyson Foods, headquartered in Springdale, Arizona, one type of chicken contains more protein than another.
HOT BROWN IS KENTUCKY’S SIGNATURE SQUARE, CHEESY SANDWICH YOU DON’T EAT WITH YOUR HANDS
“Three ounces of fully cooked chicken breast contains 21 grams of protein,” she said via email.
The same amount of chicken thighs, she said, “contains 18 grams of protein.”
Chicken breasts are leaner than their dark meat counterparts, making them less ideal for frying, experts note. (iStock)
Nutrients to know
Although chicken breasts are lower in calories and fat than chicken thighs, Rauch said chicken thighs also have their benefits.
“A chicken thigh contains almost twice as much iron and more than twice as much zinc as a chicken breast of the same size,” she said.
The taste test
“If you’re thinking purely in terms of flavor, choose dark meat (thighs) when frying, as they will likely be moister and juicier when cooked at a high temperature,” Rauch said.
Chicken breasts tend to “dry out or get tough” when fried, she noted.
CLICK HERE TO GET THE FOX NEWS APP
“Additionally, frying a chicken breast can mask the flavor of the meat itself depending on the type and thickness of the meat. breading and seasoning,” she says.
Littley agreed, saying he would personally recommend “chicken breasts for dishes where you want the flavors of marinades or sauces to shine through, as their mild taste and lean nature easily absorb other flavors.”
Both chicken thighs and breasts have their nutritional pros and cons, and this is especially compounded when frying is added to the equation. (iStock)
Chicken thighs, he says, are “more forgiving” than breasts.
“Their higher fat content makes them less likely to dry out, which is a common problem with chicken breasts, especially for less experienced cooks,” he said.
So, preference is personal.
Both chicken thighs and breasts have their nutritional pros and cons, and this is especially compounded when frying is added to the equation.
“Frying adds extra fat and calories, which can negate some of the health benefits to choose a leaner meat like chicken breast,” Littley said.
CLICK HERE TO SUBSCRIBE TO OUR LIFESTYLE NEWSLETTER
“However, frying can also improve flavor and texture, making it a popular cooking method despite the tradeoffs.”
This problem can be combatted, he explained, by using a healthier oil, or even pan-frying or air-frying the chicken instead of deep-frying it.
For more lifestyle articles, visit www.foxnews.com/lifestyle
“Air frying, in particular, can give you that crispy texture with just a fraction of the oil,” Littley said.
“And if you marinate your chicken thighs beforehand, the flavor can really shine through, even with less oil.”
