Bird game!
With the possible exception of the chicken vs. egg debate, no poultry debate is more insistent than the health value of turkey vs. chicken. Now, a registered dietitian nutritionist is settling the score.
“Both chicken and turkey are known for their high amounts of lean protein and are both affordable options for health-conscious consumers,” bestselling author Frances Largeman-Roth wrote for TODAY last week.
“But there are nuances when it comes to the nutritional value of both birds, and which one is better for you depends on what part of the chicken or turkey we’re talking about and how each is prepared,” she added.
According to the USDA Nutrient Database, a 3-ounce serving of boneless, skinless chicken breast contains:
- 128 calories
- 26 grams of protein
- 2.7 grams fat (0.8 g saturated fat, 0.7 g monounsaturated fat)
- 88 milligrams of cholesterol
- 0.39 mg of iron
- 0.77 mg zinc
- 94 mg choline
According to the USDA Nutrient Database, the same portion of boneless, skinless turkey breast contains:
- 125 calories
- 26 g of protein
- 1.7g fat (0.5g saturated; 0.45g unsaturated)
- 68 mg of cholesterol
- 0.6 mg of iron
- 1.46 mg zinc
- 72 mg of choline
In this sample of skinless white meat, turkey beats chicken for lower cholesterol levels and more iron. However, as Largeman-Roth explains, when dark meat and skin are added to the equation and the goal is to lower cholesterol, the white meat of either bird beats the darker alternative.
One foot up
Chicken and turkey skin adds calories and about 4 grams of fat per serving, and the crunchy bits make the meal harder to digest.
In terms of protein, boneless, skinless chicken and turkey are tied, but according to Largeman-Roth, “When you compare dark meat chicken and turkey, you’ll see that turkey has a slight edge ( 3 grams to be exact) when it comes to protein.”
Compared to red meat, which has been linked to increased risk for diabetes, heart disease and some cancers, experts believe that consuming poultry may cause less damage to cells and DNA.
The perfect protein
In terms of digestibility, beef birds are the best, but chicken is slightly ahead of turkey.
Largeman-Roth explains on TODAY, “There is a protein digestibility score called PDCAAS (Protein Digestibility Corrected Amino Acid Score). … A score of 1 is considered perfect, meaning the protein provides all the amino acids necessary for growth and maintenance. Chicken breast has a score of 0.93 and turkey breast has a score of 0.91, making the chicken slightly more perfect.”
The finish or rather, the final feather?
Largeman-Roth says turkey and chicken deserve to be on your rotisserie list, “But if you prefer dark meat and are trying to maximize your daily protein intake, then turkey beats chicken wings. Plus, it contains more choline, a nutrient that is vital for brain health and memory.”
Organic advantage
Many people choose organic chicken and turkey to reduce potential exposure to pesticides and antibiotics. On average, this choice costs consumers $4 more per pound for chicken breast and $2 more for turkey breast.
Largeman-Roth says, “To receive the USDA Organic label, poultry must be fed 100% organic feed, cannot be given antibiotics, and must have access to outdoor space. And if that sounds like something you value in your meals, organic is the way to go.”
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Image Source : nypost.com