Both chefs and civilians debate the benefits of white and dark poultry meat. Whether you prefer the lean and mild taste of white meat or the rich and juicy flavor of dark meat, both are delicious when prepared with the appropriate cooking method for the cut. While some people prefer one over the other, many don’t know what distinguishes the two. Understanding the characteristics of each will help you make the right choice for your culinary needs. We define white and dark meat, explain the benefits of each, and how they compare to each other.
What is the White Meat on a Chicken?
A Comprehensive Guide to Identifying and Using Chicken’s White Meat
Chicken is a versatile and popular meat that is a staple ingredient in cuisines around the world But not all chicken meat is the same There are distinct differences between the white meat and dark meat on a chicken. So what exactly is considered the white meat? Let’s take a closer look.
Which Parts of a Chicken Are White Meat? The breast and tenderloins are white meat cuts of chicken. The breast is made up of the pectoral muscles that are on both sides of the sternum. These are called chicken breast halves when they are cut in half, right and left. There are oval-shaped muscles on the underside of the breast that are called tenderloins.
About 30 to 35 percent of a chicken’s meat is white. Compared to the legs and thighs, which are darker and more flavorful, it has a light color and a mild taste.
Why Does Chicken Have Both White and Dark Meat?
The color difference between white and dark chicken meat comes down to a protein called myoglobin. Myoglobin stores oxygen in muscle cells to allow for sustained movement and activity.
Muscles that are used more often, like the legs and thighs of a chicken, need more oxygen. They are a darker red or brown color because they have more myoglobin in them.
In contrast, a chicken’s breast doesn’t get as much work. Chickens don’t fly long distances, so their breast muscles are used mostly for short bursts of activity. With less myoglobin, the breast remains pale. The mild flavor also corresponds to the lower myoglobin content.
Other Factors Influencing Meat Color
While myoglobin is the main reason behind the color difference, other factors can also play a role:
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Age of chicken – Younger chickens have lighter meat since their muscles are less developed.
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Breed – Some heritage chicken breeds are darker than commercial broiler chickens.
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Diet – A diet rich in carotenoids can impart a yellow hue. Iron contributes to myoglobin production.
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Cooking method – Grilling or roasting can cause browning due to chemical reactions.
White chicken meat is popular because it is a lean, low-fat source of protein. A 3-ounce serving of boneless, skinless chicken breast contains:
- Calories: 140
- Fat: 3 grams
- Saturated fat: 1 gram
- Protein: 26 grams
Skinless chicken breast is one of the leanest cuts of meat available. While dark meat contains more fat, the levels are still low compared to red meat. For most people, the small differences don’t have a major impact.
Benefits of Chicken White Meat
Here are some of the top reasons cooks and nutritionists recommend chicken breast:
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High in protein – Chicken breast is loaded with protein, which provides satiety and helps build muscle mass.
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Low in fat and calories – With minimal fat and reasonable calorie counts, chicken breast fits well into most healthy eating plans.
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Rich in nutrients – Chicken breast contains selenium, niacin, vitamin B6, phosphorus, and choline.
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Versatile – The mild flavor and texture make chicken breast ideal for everything from salads to stir-fries.
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Quick cooking – Chicken breast fillets cook faster than dark meat. Great for weeknight meals.
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Budget-friendly – Chicken breast costs less than many other protein options. An affordable staple ingredient.
Cooking White Chicken Meat
The low fat content of chicken breast makes it important to avoid overcooking. Here are some tips:
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Use a meat thermometer to ensure doneness at 165°F.
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Cook it on the bone for added moisture and flavor.
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Brine or marinate to impart extra flavor and moisture.
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Bake, grill, sauté or poach. Avoid prolonged high heat.
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Pair with sauces, glazes or braising liquids to keep it tender.
While ideal for quick cooking, chicken breast also shines in long, slow braises and stews where it can develop rich flavor while remaining succulent.
Substituting White and Dark Meat
In most recipes, chicken breast and thighs can be substituted for one another with some adjustments:
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Use thigh meat instead of breast in stews, braises and slow cooker recipes. The extra fat and collagen helps it stay juicy.
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Substitute boneless skinless breast for bone-in thighs in sautés, stir fries and skewers. Reduce cooking time.
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For oven-baked dishes or grilled chicken, swap breast for thigh meat. Add extra oil or sauce to prevent drying.
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In casseroles or pasta dishes, either cut can work well. Add moisture as needed.
While flavor and texture will change, both white and dark chicken meat offer great nutrition in home cooking.
Frequently Asked Questions
- Is white chicken meat healthier than dark meat?
In general, yes. Chicken breast is leaner and contains less saturated fat compared to dark meat. However, both can be part of a healthy diet.
- Why does cooked chicken sometimes look pink?
When chicken breast appears pink, it’s often because of a reaction between myoglobin and gases produced during cooking. Always check internal temperature rather than color to determine doneness.
- Which has more calories and fat, chicken breast or thigh?
Chicken thighs contain slightly more fat and calories compared to boneless, skinless chicken breast. A 3 oz breast has 140 calories and 3 g fat, while a 3 oz thigh has 170 calories and 8 g fat.
- What’s the difference between chicken tenderloins and chicken breast?
Chicken tenderloins are a small muscle attached to the underside of the larger breast. Tenderloins are especially tender but have a very similar nutritional profile to breast meat.
- Can I use chicken thighs instead of breast in stir fry?
Yes, chicken thighs will work well in a stir fry. The meat may have a richer flavor. Reduce cooking time slightly and add a little extra oil or sauce to prevent the thighs from drying out.
The Takeaway on Chicken White Meat
The breast and tenderloins are the parts of a chicken considered white meat. This meat is pale in color with a mild flavor owing to its low myoglobin content. Chicken breast is prized as a lean, low-fat source of protein that is both nutritious and versatile in cooking. With the right techniques, juicy, delicious white chicken meat can be enjoyed in endless quick meals and slow-cooked dishes.
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. The meat is white because the muscles are used less frequently and contain less myoglobin, a protein responsible for the red color in meat. A lot of people think that white meat is better for you than dark meat because it usually has less fat and calories and more protein.
White meat is known for its versatility in the kitchen. Its mild flavor profile allows it to easily absorb marinades, spices, and sauces, making it a blank canvas for a wide range of flavors. When cooked, breast meat tends to dry out, but most white meat is naturally tender because the muscles in the breast and wings aren’t used as much.
What Part of the Chicken Is White Meat?
The parts of a chicken that are considered white meat are the back, tenderloin, wings, and breast meat. Each part offers a different flavor and texture. We explain the benefits and disadvantages of each cut of white chicken meat below.
- Breast: Chicken breast meat is mild, lean, and full of protein. The bad thing about this leanness is that it dries out quickly when cooked. It is one of the most expensive chicken cuts.
- Tenderloin: One of the softest and moistest cuts of white meat is tenderloin. It’s the cut used to make the popular chicken tender that you can get at both family-friendly restaurants and fast food chains.
- Back: There is both white and dark meat in the back cut. The white meat is closer to the breast. Since there isn’t much meat left on it after the rest of the bird is killed, it is mostly used for soup, stock, or broth.
- Wings: Chicken wings are one of the juiciest and tastiest white meat cuts, and they take well to smoking, roasting, grilling, and frying. They are less expensive than chicken breast and thigh meat.
The Dark Side of White Meat
FAQ
Which parts of chicken are white meat?
The white meat portions of a chicken are the breast and wings.
What is white meat vs dark meat?
White and dark meat primarily differ in their color, texture, and nutritional content, and the difference is largely determined by the amount of activity the muscle experiences. Some proteins, like those in chicken breasts and wings, carry oxygen. White meat is leaner and lighter because it has less myoglobin.
Is the white stuff on chicken edible?
Can I eat it? Yes, you can eat the white stuff that oozes out of chicken.