Red Meat Vs. White Meat - as part of the expert series by GeoBeats. Red meat, in general, as opposed to white meat, is higher in saturated fat. Saturated fat is the kind that you want to make sure that you are not getting too much of in your diet because it is associated with a higher risk of cholesterol and a higher risk of cardiovascular disease. White meat, such as the breast of a chicken or a turkey, tends to have fewer calories, so it is great if you are dieting and trying to lose weight, and it is also just as rich in iron as red meat. It is just about as high as protein as red meat, so it is always a much better option. Red meats, again, does not mean you cannot have them, it just means you should limit it to about twice a week in a four ounce serving. All other times, white meat is a much better option because it is leaner, it is better for you, less calories, and can help keep you full because of the protein.