most meaty part of chicken

Cuts And Parts Of Chicken Ranked Worst To Best

Cooking a whole chicken is an art. Roasted, golden-brown, simmering in its own juices, and served up alongside some simple veggie side dishes, what else could make a more comforting meal? Not to mention, absolutely nailing a whole roast chicken is an impressive feat, making the dish an ideal option to serve for a "fancier"meal where you aim to impress.

Plus, when you cook an entire chicken, everyone who's eating can pick their favorite cut it's all up for grabs.So, if you have a family of mixed preferences, no one is disappointed. Whether someone wants a wing, a drumstick, some dark meat, a bit of white meat, they get it all. Then, when the bird is picked clean, you can use that chicken back and the other bones to make a delicious homemade stock. And if you needed even more reasons to opt for a whole chicken versus buying individual cuts, just note that a whole chicken boasts the average second-cheapest cost per pound according to Kitchn, at $0.94 per pound in 2017.

The only thing that keeps this option from ranking at the top spot on our list is the fact that cooking a whole chicken is admittedly more work than just popping a casserole dish of chicken thighs or chicken breasts into the oven. Still, if you can put forth the extra effort, it should be well worth your time.

Nutrition Myths vs. Facts: Which Cut of Chicken Is the Best?

A common nutrition myth I hear as a dietitian is that chicken breast is the healthiest cut. Why? The idea is that chicken thighs and other dark meat cuts are fattier and higher in calories. Lets take a closer look at the myths and health benefits of all cuts of chicken.

Did you know the average person in the United States eats 97 pounds of chicken every year [1]? Its a popular protein!

With chicken being a staple of the American diet comes the long-standing debate: white or dark meat? The choice sometimes comes down to a personal preference based on perceived health benefits or taste and texture. Chicken became more popular over the last decade since it is typically a more affordable option compared to other proteins, and its super convenient since you can always find it at your local grocery store.

Nutritionally, chicken is often the top selection when people are picking a meat-based protein but trying to be health-conscious. Lean meats such as chicken breast are often recommended as a healthier option when compared to other types of meat because it is low in calories and fat. But many times when you go to the grocery store, youll see that dark meat is cheaper than chicken breast. What gives?

It turns out that white meat isnt necessarily healthier or of higher quality (more on that below). Instead, its often based on the fact that chicken breast is the most popular cut among shoppers so stores tend to up-sell based on demand.

The Best Cut of Chicken

Is chicken breast actually healthier?When selecting cuts of chicken, there are several options to choose from. Some of the most common options are:

• Breast
• Wings
• Thighs
• Drumsticks

Less common cuts include whole chicken for roasting or spatch cooking, or variations of whole or half chickens as a custom cut from your butcher. You can also find popular cuts like breasts and thighs in skinless and boneless options, or both.

Overall, chicken is a great source of protein (it contains all 9 essential amino acids!) that our bodies can easily use as fuel to help build muscle and strengthen bone [2]. Chicken even helps promote proper growth and development, especially during adolescence and pregnancy [3]. While chicken breast is commonly believed to be the healthiest cut, all cuts of chicken are nutritious and can fit into a balanced eating pattern. I personally dont like chicken breasts because of the texture, and when given the option usually use thighs or dark meat.

Regardless of which cut you prefer, any of them can work in simple chicken recipes like these Hot Honey Chicken & Rice Bowls. Check out the recipe for three options that can please any palate!

If youre wondering how the exact nutrient profile differs between the most popular cuts of chicken, check out this handy guide:

While dark meat is slightly higher in calories and fat, it actually contains more vitamins and minerals than white meat cuts, including vitamin B12, iron, and zinc [4]. Dark meats are typically more tender and contain more flavor, while I find that white meat is more likely to dry out when cooking, and have a chewier texture. It all comes down to personal preference but to me, a lot of recipes taste better with dark meat since their skin is able to hold in all of the flavorful juices. And while dark meat does contain more fat than white, chicken thighs contain both monounsaturated and polyunsaturated fats (4). These are the good kinds of fat which have the potential to promote heart health.

Street Smart Nutrition Tip:Dont forget that fat carries flavor! Thats part of the reason why chicken thighs often seem so much more flavorful than leaner chicken breasts. Dietary fat also provides energy for your body and helps with the absorption of fat-soluble vitamins (vitamins A, D, E, and K).

Chicken is also a great source of choline, which helps us regulate mood, memory, and even promotes brain development and function. Of all the cuts, chicken wings are the best source of choline one serving provides 111 milligrams!

Delicious Ways to Cook Different Cuts of Chicken

Since chicken is such a kitchen staple, you may not find it to be the most exciting ingredient. But cooking chicken doesnt have to be boring! With the variety of cuts and skinless or boneless, there are endless options for baking, roasting, and even frying! There are also plenty of options for seasonings, breadings, marinades, or coatings. And even if you would prefer to not eat the skin, you can still cook with it on to help add flavor and hold in the juices while cooking. You can then just remove the skin before you eat and still enjoy the great flavor.

Q: What about unhealthy cooking methods like frying?

A: As a non-diet dietitian, I recommend you avoid getting caught up in the labeling of good vs. bad or healthy vs. unhealthy ways to eat chicken. While yes, there are nutritional differences that could impact health, those differences can also impact taste, texture, and satisfaction. If we apply the concept of gentle nutrition, foods like fried chicken or breaded wings can still have a place on your plate because you have an opportunity to include a variety of other nourishing foods (if you choose).

One nice thing about the versatility of chicken is that you can swap a similar cut of dark meat for white meat, or vice versa. For example, if youre doing a sheet pan meal that calls for chicken thighs, you can get a good result using chicken breasts so long as you adjust the cooking time to avoid overcooking it. Likewise, an air fryer recipe for drumsticks can also work well with wings.

Also, if you are looking for a quick and easy meal option with limited prep, rotisserie chicken is always great! This can help cut corners with many recipes and is a good source of both white and dark meat. After all the meat is carved off, you can use the remaining rotisserie chicken to make an easy homemade chicken stock or broth full of all those great vitamins and minerals.

Also, if youre a fan of rotisserie chicken for convenience, dont miss my What to Make with A Rotisserie Chicken series with even more simple recipes! Start with Part 1, then click through to Part 2 and Part 3!

Important Food Safety Tips for Cooking Chicken

Another common misconception I see when it comes to cooking chicken is around cleaning and washing. Never wash raw chicken before cooking! This can increase your risk of catching or spreading illness. Before handling raw chicken just be sure to properly wash your hands and use a clean surface. If youre thawing frozen chicken, make sure to thaw on the bottom shelf of the refrigerator in case any liquids drip. And when cooking, always check that your chicken reaches a minimum internal temperature of 165F.

So whats the best cut of chicken?Well, as you can probably tell, it could be any of them! According to this dietitian, the best cut of chicken for you is probably the one thats fully cooked, prepared in a way you enjoy, and one you bought for a price that fits your budget. There are some differences with chicken nutrition but its also important to think about the taste and texture of certain cuts that you might prefer over others.

Feeling inspired to get into the kitchen yet?If you want some ideas for new ways to prepare different cuts of chicken, check out these recipes!

Special thanks and author credit to Kristen Nicolai for her support with writing, citations, and design for this post.

References

1. National Chicken Council | Per Capita Consumption of Poultry and Livestock, 1965 to Forecast 2022, in Pounds. National Chicken Council. Accessed September 9, 2021. https://www.nationalchickencouncil.org/about-the-industry/statistics/per-capita-consumption-of-poultry-and-livestock-1965-to-estimated-2012-in-pounds/.
2. Marangoni F, Corsello G, Cricelli C, et al. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document. Food Nutr Res. 2015;59:27606. doi:10.3402/fnr.v59.27606
3. Health Benefits: What are the health benefits of eating chicken? Chicken Check In. Published January 7, 2020. Accessed September 9, 2021. https://www.chickencheck.in/faq/chicken-health-benefits/.
4. Nutritional Values for Chicken. National Chicken Council. Accessed September 9, 2021. https://www.nationalchickencouncil.org/statistic/10-essential-nutrients/

Chicken Parts & Cuts: A Complete Guide

Chicken is the most popular poultry in the world and is a worldwide staple in nutrition. From getting chicken tenders as a kid to buying and roasting whole chickens to make a stock for your next soup, chicken threads its way into so many culinary cultures.

We hear terms like chicken breast, drumstick, thigh, and wing so often that sometimes we never stop to think of what they are because we are already so familiar with them.

Once you go beyond a basic understanding of chicken, however, a whole delicious world appears. Its worth taking the time to understand what each chicken part and cut is and how that affects your cooking choices.

A chicken doesnt have that many parts, but it gets a little confusing when multiple cuts together have their own label, so we have decided to divide these sections by the way people talk about these cuts the most. We cover basic uses, nutrition, and tips for each.

1. Chicken breast

Oftentimes what people try first, chicken breast is a white meat that is ideal for oven baking and pan-frying. It includes the strip used for chicken tenders, and it has the lowest fat content in the whole chicken. It is usually served boneless and is attached to the ribs.

Typical recipes and uses

Chicken breast is popular in salads, stir-fries, and fried chicken. The meat is relatively plain, so it is often paired with a sauce or rich marinade to impart some extra flavor.

Nutritional facts

One roasted, skinless, boneless, and cooked chicken breast (~100 grams) has [*]:

• Calories: 165
• Protein: 31 grams
• Carbs: 0 grams
• Fat: 3.6 grams

Where to buy chicken breast

Breast meat is sold in packages and can be found in any supermarket, butcher, or organic farm.

Buy U.S. Wellness Meats pasture-raised chicken breasts online.

2. Chicken tenders

Chicken tenders are white meat and part of the chicken breast. It is the part of the breast that isnt attached to the rib, making it easy to remove. They are coined tenders due to their location-derived texture. Muscles in meat that dont move as often tend to be more tender (think filet mignon), and because this portion of the chicken breast doesnt move as often, it is more tender.

Typical recipes and uses

One of the ultimate kid foods, chicken tenders are fried staples in chicken joints and are often served with sauces like blue cheese, ketchup, and ranch.

Nutritional facts

Breaded, skin-on, boneless, and oven-baked chicken tenders (~100 grams) have [*]:

• Calories: 293
• Protein: 15.8 grams
• Carbs: 18 grams
• Fat: 17.7g grams

Note: If you are eating plain tenders, you can calculate the calories like normal breast meat. Because tenders are so often breaded, we included a general breaded nutrition breakdown to give you a ballpark reference. The type of breading, oil, sauces, etc. will all affect (and probably add to) the final nutritional breakdown.

Where to buy chicken tenders

Tenders are also offered in most supermarkets and butchers. You can also harvest your own chicken tenders from whole chickens or by buying whole breasts and removing the tender.

Buy U.S. Wellness Meats pasture-raised chicken tenders online.

3. Chicken wings

Along with chicken breasts, chicken wings are the other half of the chicken forequarter. Chicken wings are white meat and divided into the wingette and drumette, or wing and drum, more commonly.

Typical recipes and uses

Grilling, roasting, and frying chicken wings are the most popular way they are eaten. From wing contests to game days, chicken wings have become one of Americas most popular bar foods.

Nutritional facts

One roasted, skinless, and boneless chicken wing (~21 grams) has [*]:

• Calories: 42.6
• Protein: 6.4 grams
• Carbs: 0 grams
• Fat: 1.7 grams

Where to buy chicken wings

Chicken wings are sold in separate packages in all major stores. They can also be taken from whole chickens, although this isnt practical when eating wings exclusively. There are only two per chicken, after all!

Buy U.S. Wellness Meats pasture-raised chicken wings online.

4. Chicken drumstick

The drumstick comes from the chicken leg or hindquarters of the chicken. Each chicken has two legs that can be divided into two parts, the drumstick, and the thigh.

Drumsticks are considered dark meat, and the drumsticks meat, in particular, is a characteristic pink. It is also juicier and fattier than the breast.

Typical recipes and uses

Drumsticks are dark meat and commonly grilled, oven-baked, or breaded. Marinating drumsticks in lemon garlic and oven-baking them is an easy and delicious way to enjoy them.

Nutritional facts

One roasted, skinless, boneless chicken drumstick (~44 grams) has [*]:

• Calories: 76
• Protein: 12.4 grams
• Carbs: 0 grams
• Fat: 2.5 grams

Where to buy chicken drumsticks

Drumsticks are easy to buy from any major supermarket or meat distributor, and you can buy them as part of a whole chicken, as a pre-packaged set, or already in a marinade.

Buy U.S. Wellness Meats pasture-raised chicken drumsticks online.

5. Chicken thigh

A chicken thigh is the other half of the chicken leg, so it is also dark meat and renowned for being the juiciest part of the chicken. It is tender, flavorful, and usually cheaper than chicken breast.

Typical recipes and uses

Chicken thighs are used in everything. From casseroles to grilling, to oven baking, there is no limit. Take advantage of their juicy nature by cooking them low and slow.

Nutritional facts

One roasted, skinless, and boneless, cooked chicken thigh (~100 grams) has [*]:

• Calories: 166
• Protein: 20.5 grams
• Carbs: 0 grams
• Fat: 8.7 grams

Where to buy chicken thighs

Chicken thighs are often the most popular choice for chicken lovers and therefore making it available almost anywhere.

Buy U.S. Wellness Meats pasture-raised chicken thighs online.

6. Chicken liver

Chicken liver is considered offal, which means organ meat. Livers are responsible for filtering toxins and are a central component of nutrient absorption. Because of this, livers are very nutritious.

Typical recipes and uses

Chicken livers have a metallic, unique taste and are often eaten pan-fried but are also popular as a pate a type of spreadable paste.

Nutritional facts

Cooked, pan-fried chicken livers (~100 grams) have [*]:

• Calories: 229
• Protein: 34.3 grams
• Carbs: 1.4 grams
• Fat: 8.6 grams

Chicken livers are packed full of nutrients including iron, Vitamin B, antioxidants, and choline (great for brain health).

Where to buy chicken liver

Most supermarkets have a small selection of chicken livers, but if you dont see them out you can always ask the butcher. They are the most popular offal on the chicken, so you shouldnt have any issue finding some.

Buy U.S. Wellness Meats pasture-raised chicken livers online.

7. Chicken backs

Chicken backs are what is left of the chicken after the wings, breasts, and legs have been removed. They have high fat content, lots of bones, and a lot of marrow, making them ideal for chicken soup and stock.

Typical recipes and uses

While chicken backs do have meat, they are usually used to make chicken soup and/or stock instead of being meticulously picked apart. If you arent planning on making a soup, then you can obviously pick it dry, but we think its best fit for that purpose.

Nutritional facts

Roasted, with skin chicken backs (~100 grams) have [*]:

• Calories: 301
• Protein: 26.08 grams
• Carbs: 0.0 grams
• Fat: 21 grams

Where to buy chicken back

While some distributors do sell chicken backs, most major supermarkets dont package them separately unless you make a specific request. You will most likely have to buy a whole chicken.

Buy U.S. Wellness Meats pasture-raised chicken backs online.

8. Chicken hearts

Chicken hearts are a delectable organ meat (offal) that have been eaten for thousands of years. They are chewy, musky, and considered dark meat.

Typical recipes and uses

Chicken hearts are often pan-fried alongside mushrooms and onions, but you can also eat them grilled on kabobs or even oven-bake them!

Nutritional facts

Cooked and simmered chicken hearts (~100 grams) have [*]:

• Calories: 188
• Protein: 26.8 grams
• Carbs: 0.1 grams
• Fat: 8 grams

Chicken hearts are also high in iron and zinc. Iron helps you transport oxygen throughout your body, and zinc boosts your immune system [*].

Where to buy chicken heart

Chicken hearts, like livers, are usually packaged in the giblets for a whole chicken, although you can find packaged chicken hearts in supermarkets as well.

Buy U.S. Wellness Meats pasture-raised chicken hearts online.

9. Chicken necks

Chicken necks are the section up from the torso until the gizzard and are sold as part of a whole chicken. Because there are a lot of bones and marrow in chicken necks, they are typically used to make soups and stocks.

Typical recipes and uses

Chicken necks are the secret behind good stocks. Dont throw them away!

Nutritional facts

1 roasted chicken neck (~205 grams) has [*]:

• Calories: 480
• Protein: 54.9 grams
• Carbs: 0.1 grams
• Fat: 27.2 grams

Chicken necks, similar to the heart, are also high in iron and zinc.

Where to buy chicken neck

Chicken necks are rarely sold in packaged groups and are usually harvested from purchasing a whole chicken. Combine the neck with the back for a great stock!

Buy U.S. Wellness Meats pasture-raised chicken necks online.

The bottom line on chicken parts and cuts

Almost every bit of the chicken has a use, and we encourage you to jump into buying whole chickens if you havent already. Buying and carving your own chickens is more cost-effective, tastier, and gives you the opportunity to always have homemade stock around.

Of course, the best meals start with buying the best chicken possible. US Wellness Meats free-range chickens are raised on pasture with a salad bar of grasses, legumes, and insects. The limited amount of grain US Wellness Meats free range chickens consume is Non-GMO, and they are completely antibiotic and hormone-free.

You will never have a better-tasting chicken, we promise you that.

Try our free-range chicken parts today.

Nathan Phelps

Nathan Phelps is a writer, ethical foodie, and outdoors-aficionado hailing from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.