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White meat Calories
Low fat, high protein, includes chicken and turkey
CALORIES
GI
POTASSIUM
FIBER
White meat Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
22g
· 77%
Fat
3g
· 23%
Fiber
0g
White meat Vitamins & Minerals
Vitamins
B3
8.5mg · 53% DV
B6
0.5mg · 29% DV
B5
0.9mg · 18% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
14µg · 25% DV
Zinc
1mg · 9% DV
Potassium ⭐
250mg · 7% DV
White meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White meat Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does White meat Contain Allergens?
No known major allergens
Which Diets Is White meat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
White meat Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to White meat
White meat — Frequently Asked Questions
Why does white meat sometimes turn out dry?
Lean cuts such as chicken breast can dry out quickly when cooked too long or at very high heat. Avoid overcooking, use a thermometer, and let the meat rest before slicing.
Does marinating white meat actually make it more tender?
Marinades with yogurt, citrus, vinegar, or oil can add flavor and modestly soften the surface. Leaving meat in a strongly acidic marinade for too long can make the outside mushy instead.
Should I choose chicken breast or turkey breast?
Both work well as lean protein options, so the best choice often comes down to taste, cost, and the recipe. Turkey usually has a fuller flavor and a slightly firmer texture than chicken.
Is white meat better before or after a workout?
After training, white meat paired with a carbohydrate food such as rice, potatoes, bread, or grains can make a practical recovery meal. Before exercise, a smaller, easier-to-digest meal may be more comfortable than a large serving.
Can I eat white meat for dinner?
Yes, white meat can fit well into an evening meal. If eating late, grilling, baking, poaching, or steaming may feel lighter than fried preparations.
How long does cooked white meat keep in the refrigerator?
Cooked white meat should be refrigerated in a covered container within two hours of cooking and is generally best used within 3 to 4 days. Do not rely on smell alone if it has been stored longer than this.
Can white meat be frozen?
Yes, both raw and cooked white meat can be frozen. Thaw it in the refrigerator rather than on the counter to limit bacterial growth.
Do I need to wash white meat before cooking it?
No. Washing raw chicken or turkey can splash bacteria onto the sink, counters, and nearby foods; thorough cooking is the safer way to handle it.
Does white meat contain antibiotics?
Meat sold through regulated food systems is monitored for drug residues, while labels such as “raised without antibiotics” describe a specific production practice. Buying from reputable sources and handling raw meat safely remain important.
What foods go well with white meat?
Pair it with vegetables or salad for color and texture, then add potatoes, beans, or whole grains according to your appetite and activity level. Yogurt-based sauces, herbs, and lemon complement its mild flavor without needing heavy sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.