Nutrition Data For Dark Chicken Meat

For dark-meat aficionados, nothing beats the succulence, juiciness and flavor of a chicken thigh, pulled off a freshly cooked roaster. Although dark meat contains more fat than white meat, it has the advantage of containing more heart-healthy polyunsaturated fatty acids. Dark chicken meat, like its paler counterpart, is rich in high-quality protein and other essential nutrients. Eaten in limited amounts, dark chicken meat can be a healthy dietary choice.

Basics

According to the USDA National Nutrient Database, a cup of chopped, roasted dark chicken meat contains 32.55 grams of protein and 12.25 grams of total fat. At 249 calories, a cup of roasted dark chicken meat has a sizable helping of complete protein that provides all of the essential amino acids, along with generous amounts of vitamins and minerals. However, the serving's 3.402 grams of undesirable saturated fat is almost a quarter of the 16-gram daily limit advised by the American Heart Association for a 2,000-calorie diet. Saturated fat can raise cholesterol and increase your risk of cardiovascular disease; for this reason, you should enjoy dark meat sparingly. In contrast, the same amount of light chicken meat has 1.512 grams of saturated fat. The remaining two-thirds of the fat in dark meat is composed of beneficial monounsaturated fat and heart-healthy polyunsaturated fat, rich in omega-3 fatty acids.

Vitamins

A cup of chopped dark meat is a virtual storehouse of B-complex vitamins. The serving provides .088 milligrams of thiamin, or vitamin B-1, and .269 milligrams of riboflavin, or vitamin B-2. Both are essential in the conversion of carbohydrates to energy-supplying glucose, as well as the metabolism of fats and proteins. It also provides an exceptionally high 8.030 milligrams -- roughly half the recommended dietary amount -- of cholesterol-reducing niacin, or vitamin B-3, vital for the production of sex and stress-related hormones. In addition, 1 cup of dark chicken meat contributes an impressive 1.436 milligrams of pantothenic acid, or vitamin B-5, which is vital for healthy skin and hair, along with .434 milligrams of pyridoxine, or vitamin B-6, needed to produce serotonin and melatonin. A cup of dark chicken meat also provides modest amounts of folate -- which can prevent rare neural tube defects in babies -- and antioxidant vitamin A.

Minerals

A cup of chopped dark chicken meat contains 1.86 milligrams of iron -- vital for oxygen transport -- along with 2.98 milligrams of zinc, essential for wound healing. But it is in the content of the trace mineral selenium that dark chicken meat really shines, offering up 27.4 micrograms -- over half of the daily value -- in a cup. Selenium, a powerful antioxidant, plays a role in the prevention of cancer and is essential to thyroid function. In addition, a cup of chopped dark chicken meat contains healthy amounts of the essential minerals calcium, magnesium and phosphorus, which work together to strengthen bones.

Amino Acids

A cup of chopped, dark chicken meat provides .381 grams of tryptophan -- an essential amino acid needed for stable moods and restful sleep -- along with 2.443 grams of isoleucine, which plays a role in the formation of hemoglobin. The same cup of dark chicken meat offers up a hefty 2.443 grams of leucine, which helps reduce the breakdown of muscle protein and helps to suppress pain signals to the nervous system. Finally, it contains 2.765 grams of lysine, which inhibits viruses and helps to build collagen and bone.