All fowl is rich in protein, with as much of the nutrient as red meat – around 40 grams per six-ounce serving. Breast meat is the leanest part of a bird, with fewer calories than thigh or wing meat and only 6 grams of fat. Darker thigh meat has more iron and zinc – and, arguably, more taste – but slightly less protein and more saturated fat. To reduce your toxic load – we're talking hormones and antibiotics – buy only organic, cage-free, or pastured poultry.
Choose skinless organic chicken breasts, which contain 54 grams of protein per six ounces, more than the same cut of turkey breast (48 g), duck breast (36 g), or chicken thigh (42 g). If you opt for thigh over breast, add another 12 grams of fat to every six-ounce serving. Protein power: Excellent.