White meat

Meat

Item Rating: 75/100

1 serving (100 grams) contains 165 calories, 31.0 grams of protein, 3.6 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		392.9
% Daily Value*
Total Fat		8.6 g	11%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		202.4 mg	67%
Sodium		176.2 mg	7%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		73.8 g	147%
Vitamin D		0 mcg	0%
Calcium		35.7 mg	2%
Iron		2.1 mg	11%
Potassium		609.5 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 77 cal (20.8%)

Protein: 295 cal (79.2%)

Carbs: 0 cal (0.0%)

About White meat

White meat typically refers to poultry like chicken and turkey, and sometimes lean pork, classified by its lighter color due to lower levels of myoglobin compared to red meat. Originating from domesticated livestock and poultry worldwide, white meat is integral to many global cuisines, including American, Mediterranean, and Asian diets. It is prized for its versatility and mild flavor. Nutritionally, white meat is an excellent source of high-quality protein, containing all essential amino acids, with minimal fat content (especially when skinless). It is also rich in B vitamins such as niacin (B3) and pyridoxine (B6), selenium, and phosphorus—all vital for energy metabolism, immune function, and bone health. The lower saturated fat content compared to red meat makes white meat a leaner protein choice, often preferred in heart-healthy diets.

Health Benefits

• Supports muscle repair and growth due to its high protein content (about 31 grams of protein per 100 grams of skinless chicken breast).
• Boosts energy production and supports brain health through its rich supply of niacin (approximately 13.4 mg in 100 grams of chicken breast, which is 84% of the RDI).
• Strengthens immunity and promotes antioxidant activity with selenium content (24 mcg per 100 grams, providing 44% of the RDI).

Dietary Considerations

Allergens: Contains None typically, though cross-contamination or added seasonings may vary

Suitable for: High-protein diets, mediterranean diet, low-fat diets, heart-healthy diets, paleo diet

Not suitable for: Vegetarian diets, vegan diets, certain religious or ethical dietary restrictions (e.g., kosher/halal requirements if not certified)

Selection and Storage

Store raw white meat in the refrigerator at 40°F (4°C) or below and use within 1-2 days. For longer storage, freeze at 0°F (-18°C). Thaw safely in the fridge or under cold running water to avoid bacterial growth.

Common Questions About White meat Nutrition

Is white meat high in protein?

Yes, white meat is an excellent source of protein. For example, a 3-ounce (85g) portion of cooked chicken breast provides around 26 grams of high-quality protein. It is also low in fat, making it a popular choice for individuals looking to build or maintain muscle.

Can I eat white meat on a keto diet?

Yes, white meat like chicken or turkey is keto-friendly as it is low in carbohydrates and rich in protein. For example, chicken breast contains 0 grams of carbs per serving and can be paired with high-fat keto-friendly sides like avocado or olive oil for a balanced ketogenic meal.

What are the health benefits of eating white meat?

White meat is a great source of lean protein, which supports muscle growth and repair. It also contains essential nutrients like B vitamins (particularly B3 and B6) that boost metabolism and immune functions. However, consuming skinless cuts is recommended to minimize saturated fat intake.

What is a healthy portion size for white meat?

A healthy portion size of white meat is about 3-4 ounces, which is roughly the size of a deck of cards. This amount provides ample protein and nutrients while keeping calorie and fat intake in check, especially for weight management purposes.

How does white meat compare to red meat nutritionally?

White meat is generally leaner and lower in saturated fat compared to red meat like beef or pork. For instance, a 3-ounce serving of chicken breast contains around 3 grams of fat versus 8-10 grams in a similar portion of ground beef. However, red meat offers more iron and zinc, so both types can fit into a balanced diet depending on individual needs.

Data Sources & Scientific References