While chicken, turkey, and other poultry (birds such as duck, goose, quail, pheasant, partridge, ostrich, and guinea fowl) are healthier than red meat in terms of saturated fat content, there are significant differences according to which bird is chosen, which part is eaten, and how it is prepared and cooked.
The fat content of poultry is much higher when the dark meat (wings and thighs) is eaten. You should also remove the skin prior to serving as it adds significant saturated fat content to the finished dish. Another way to minimize the saturated fat content of poultry is to grill, bake, or broil the meat!
Manufactured poultry products, such as sausages, hot dogs, and burgers, are not always healthier for you than those made from red meat. Be sure to look for lower fat, lower sodium versions!
Which Poultry Should I Choose?
Regarding fat content, it's import to keep in mind that all poultry are not created equal. For example, white meat from chicken and turkey have a similar calorie and saturated fat content, but duck and goose meat are very fatty. Ostrich, quail, and pheasant are lowest in fat, cholesterol, and calories, and they all have roughly an equivalent amount of protein per serving.
Poultry - Fat%
Turkey Breast (no skin) 18%
Chicken Breast (no skin) 24%
Chicken Dark Meat (no skin) 43%
Turkey Dark Meat (no skin) 47%
Goose (no skin) 48%
Via: Nutrition For Life
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