Chicken is a versatile and popular meat that is a staple ingredient in cuisines around the world. While both white and dark chicken meat contain high-quality protein, many people prefer the milder flavor and perceived health benefits of white meat. But what exactly constitutes white meat on a chicken?
Overview of Chicken Meat
Chicken meat is categorized into two main types – white meat and dark meat. White meat comes from the breast and wing sections. It has a mild flavor and tender texture. Dark meat comes from the legs and thighs. It has a richer taste and juicier texture.
The main difference lies in the muscle composition and activity. White meat comes from muscles that are not frequently used, like the pectoralis major in the breast. Dark meat comes from muscles that get more physical activity, like the legs. This results in key differences:
- Color – White meat is pale, while dark meat is reddish-pink from myoglobin.
- Fat content – White meat is lower in fat, while dark meat is more marbled.
- Flavor – White meat is milder in flavor, while dark meat is richer and more savory.
- Texture – White meat is slightly firmer, while dark meat is more tender and juicy.
While flavor and texture are a matter of preference many favor white meat for its leanness and versatility. Next we’ll look specifically at which parts of the chicken are considered white meat.
Breast Meat
The chicken breast is the leanest and largest portion of white meat on the bird. It includes the pectoralis major muscles on either side of the sternum bone.
Chicken breasts are an incredibly versatile ingredient, Their mild flavor allows them to be used in a wide range of cuisines and dishes A few advantages of breast meat include
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Low in fat and calories – With around 3 grams of fat and 140 calories in a 3 oz portion, chicken breast is one of the leanest sources of protein.
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High in protein – A 3 oz serving provides about 25 grams of satiating protein.
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Quick cooking – The breast cooks faster than dark meat, making it convenient for weeknight meals.
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Absorbs flavors well – The mild taste absorbs marinades with ease.
The main downside to breast meat is it can become dry if overcooked. Using the right cooking method, like grilling or poaching, will keep it juicy.
Chicken Tenderloins
Chicken tenderloins are cylindrical-shaped strips of meat attached to the underside of the breast. They connect the breast meat to the keel bone.
Tenderloins offer a similar nutritional profile to chicken breasts – low in fat with a mild, delicate flavor. Benefits include:
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Extremely tender – With little connective tissue, tenderloins have a silky smooth texture.
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Ideal for kids – Tenderloins are popular in kids’ meals and sandwiches.
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Great for stir fries – Their uniform shape cooks fast, perfect for Asian dishes.
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Inexpensive – More affordable than chicken breast.
For the most tender results, chicken tenderloins should be cooked quickly over high heat to avoid them becoming dry and chewy.
Chicken Wings
Chicken wings consist of three sections – the drumette, wingette, and wing tip. The drumette and wingette are the portions eaten.
Chicken wings offer tasty white meat in a fun finger food form. Benefits include:
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More flavor than breast – More fat provides richer flavor than breast meat.
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Perfect for roasting or grilling – Their shape makes them ideal for higher heat cooking.
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Economical – Chicken wings cost less than breasts or tenderloins.
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Saucing/breading options – From hot wings to barbecue, sauce and breadings adhere nicely.
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Shareable appetizer – Wings work well for parties and sporting events.
Be sure not to overcook wings, as the white meat can dry out quickly. Target an internal temperature of 165°F for safety.
Back Meat
The chicken back is located along the spine between the neck and tail. It consists of both white and dark meat.
Back meat is not commonly sold. Any meat left on the bones after cutting breast and wing portions is minimal. Advantages are:
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Makes flavorful broth – Simmering backs makes rich chicken stock.
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Deep flavor – The attached ribs and cartilage provide hearty taste.
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Adds body to dishes – Finely chopped, it makes a good addition to chicken salad or soups.
If you do cook back pieces, moist cooking methods like braising work best to break down the dense tissue and connective fibers.
Takeaways
- Breast
- Tenderloins
- Wings
- Upper back portion
These parts come from muscles that don’t get much use, so the meat is mild in flavor and tender in texture when cooked properly. The breast is the leanest and largest portion. Tenderloins are most tender. Wings provide delicious flavor. Back meat offers hearty taste in dishes like soups and broths.
Knowing exactly which pieces of the bird are white meat can help you select the right chicken cuts for your recipes and cooking needs. With proper preparation, you can enjoy the health benefits and versatile flavor of chicken’s white meat in all its forms.
Boneless Chicken Breast
Boneless chicken breasts are a versatile, household staple across countries. This lean cut of white meat comes from the birds chest and is packed with essential proteins.
With its mild, succulent taste and quick cooking time, chicken breast works in a variety of recipes. One of our favorites is bacon-wrapped honey chicken breast.
- Meat type: White
- Common uses: Salads, curries, sandwiches, stir-fries
- How to cook: Oven bake, grill, poach, sauté
Try cooking with chicken thighs for a meaty, tender lunch or dinner. This succulent, juicy meat comes from the upper part of the chicken’s leg. Depending on your preference, you can buy this dark meat bone-in or boneless and skinless.
With their rich, intense flavor, chicken thighs work wonderfully in slow cooker recipes, but you can also marinate them overnight then grill, saute with veggies, or bake them in the oven.
- Meat type: Brown
- Common uses: Casseroles, sheet pan dinners, barbecues, paellas
- How to cook: Oven bake, grill, sauté, slow cook
Cooking a whole chicken can provide for several meals throughout the week, making it both practical and economical.
With this delicious cut, you get both white and dark meat. You get breasts, thighs, drumsticks, back, and wings–perfect for a variety of taste preferences.
The best way to cook a whole chicken is to roast it. Try our whole roasted garlic chicken recipe.
- Meat type: Both
- Common uses: Roasts, plus leftovers used for sandwiches, salads, and stir-fries
- How to cook: Roast
Browse our selection of ethically-raised whole chicken.
Another summer barbecue classic is the chicken drumstick. This succulent, dark cut of meat comes on the bone and is from the chicken’s shins. In addition to their savory, juicy flavor, chicken drumsticks are cost-effective and easy to cook.
Whether you grill drumsticks on the barbecue or roast them in the oven, you can get creative with herbs, spices, and marinades, from spicy cajun to sweet honey garlic.
- Meat type: Brown
- Common uses: Barbecues, sheet pan dinners
- How to cook: Grill, oven bake
Like drumsticks, chicken wings are also incredibly cheap and versatile. This white cut of meat comes on the bone and is best cooked in the oven or on the grill, doused in your favorite marinade.
While chicken wings can be a little messy to eat, they’re delicious: crispy on the outside and soft and tender on the inside. For best results, brine and/or marinate your chicken wings overnight to infuse them with flavor.
- Meat type: White
- Common uses: Barbecues, sharing platters,
- How to cook: Grill, oven bake, deep fry, air fry
Chicken tenderloin often gets confused with chicken breast, but the two differ slightly. While both are cuts of white meat, chicken tenderloin comes from a different part of the bird–a long, thin muscle on the underside of the breastbone.
This moist, tender cut of meat can be used interchangeably with breast in most recipes. As a side note, chicken tenderloins are a great option if you own an air fryer because they’re small and quick to cook.
- Meat type: White
- Common uses: Salads, curries, sandwiches, stir-fries
- How to cook: Oven bake, grill, poach, sauté, air fry
A less common cut of chicken is the liver, an organ meat. This cost-effective part of the chicken has a tender, smooth texture and a rich, meaty taste. It’s low in calories and has high levels of iron, compared to beef liver, although both have a firm place in the family dinner.
Because of its rich flavor, chicken liver is a wonderful centerpiece in warming stews and casseroles. Saute it with caramelized onions, bacon, and tender mushrooms, served alongside creamy mashed potatoes.
- Meat type: Brown
- Common uses: Casseroles, pate, stews
- How to cook: Fried, oven bake, saute
Give these tasty chicken liver recipes a go!
The heart is another part of the chicken that’s often overlooked, rich in iron and zinc. Chicken hearts are dark in color, with a rich flavor similar to chicken thighs.
Like chicken liver, juicy and tender chicken hearts work wonderfully in stews and casseroles or simply stir-fried with your favorite vegetables. Because this cut is so delicate, it’s quick to cook. You can have dinner on the table in just 15 minutes from start to finish!
- Meat type: Brown
- Common uses: Casseroles, stews, stir-fries
- How to cook: Grill, oven bake, saute
Heres our Healthy Grilled Chicken Hearts Recipe for a quick and delicious meal.
For a healthy, nutritious lunch or dinner rich in collagen, glucosamine, and calcium, try chicken necks. This dark cut of meat comes on the bone and has a rich, gamey flavor.
Like chicken thighs, chicken necks are wonderfully versatile. You can slow-cook them to perfection, saute them with your favorite veggies, or marinate them and grill. Just be careful about overcooking! Since they’re small, chicken necks need much less cooking time than drumsticks and breasts.
- Meat type: Brown
- Common uses: Casseroles, stews, soups, stir-fries
- How to cook: Slow cook, oven bake, saute, grill
Wondering what to do with chicken neck? Try our simple recipe!
The chickens back is the spine of the chicken. While you can’t eat chicken backs by themselves, these bones are the perfect base for flavorful, healthy chicken broths and soups due to their high collagen, protein, vitamin, and mineral content.
Try cooking them in a large pot with your favorite vegetables and spices, then slow cooking for a day to infuse your liquid with all the taste and nutrients.
- Meat type: N/A
- Common uses: Casseroles, soups, broth
- How to cook: Simmer in water
Try these unforgettable chicken back recipes!
A popular ingredient in Asian cuisine, chicken feet have a delicate, mild taste, making them the perfect base ingredient for a variety of flavorful recipes. A great recipe to try is Dim Sum, which involves deep-frying the chicken feet before coating them in a glossy, decadent garlic, ginger, and soy sauce.
What I find as the best use for chicken feet in our house is to add more richness and consistency to our homemade chicken broth. Chicken feet are high in gelatin, which helps add thickness to your broths.
- Meat type: Dark
- Common uses: Casseroles, stir-fries, appetizers, broth
- How to cook: Saute, boil, braise, deep fry, simmer
Types of Chicken Cuts
Here, we’ll look at 11 of the most popular chicken cuts. Some may surprise you, but we encourage you to be adventurous and try new recipes.
What’s the Difference Between White and Dark Meat Poultry
FAQ
What cuts of chicken are white meat?
The white meat portions of a chicken are the breast and wings.
Are drumsticks white or dark meat?
Chicken drumsticks are considered dark meat. Along with thighs, they are part of the leg, which is categorized as dark meat due to its higher myoglobin content.
Are chicken wings a white meat?
Yep, chicken wings ARE white meat. It has to do with how much myoglobin is in the meat…which is determined by how much exercise the muscle gets. The more exercise the more myoglobin. Wings and breast on chickens get extremely little exercise because chickens don’t fly, thus they are white meat.
Which part of the chicken has the most white meat?
What Is White Meat? White meat refers to the breast, tenderloin, wing, and parts of the back cuts of poultry meat. These cuts are lighter in color and have a milder flavor compared to their darker counterparts.