When buying raw chicken breasts at the grocery store or butcher shop, it’s important to know what to look for to ensure you’re getting high-quality, fresh chicken. Here’s a guide on how to select chicken breasts and what they should look like.
Color
The color of raw chicken can range from pale pink to creamy white. Both are normal. A pinkish hue indicates the chicken contains more myoglobin, a protein found in muscles that helps store oxygen. While myoglobin naturally occurs in all chicken, younger chickens have higher levels. So pinker chicken likely comes from a younger bird.
White or pale yellow chicken breasts are equally healthy and normal. The color variation simply comes down to the age of the bird. As chickens mature, their muscles use up oxygen stores, and the myoglobin levels decrease, resulting in paler meat.
It’s best to avoid chicken that looks very pale, grayish, or bluish-white, as that could indicate the meat is old. Properly butchered and stored chicken should not appear those colors.
Texture
Raw chicken should have a smooth, moist appearance. The meat should look glossy and not dry or sticky. If you touch the chicken, it should feel slightly tacky but not overly slimy.
Avoid chicken breasts with any slimy residue on the surface, as that indicates spoilage. The texture should be firm yet still have some give when gently pressed.
Smell
Raw chicken has a very mild odor. There should be little to no scent when purchasing raw chicken breasts. Avoid packages with a strong foul, ammonia-like, or rotten smell, as the chicken has likely gone bad.
Packaging
The chicken should come neatly packaged in clear plastic wrap or vacuum packaging. It should not be sitting in liquid or blood. Any juices present should be minimal.
Check the sell-by or use-by date and don’t purchase chicken if it’s expired. Also, look for packaging that hasn’t been damaged or torn, which could indicate contamination.
Size
Chicken breast sizes vary:
- Small: 4-6 oz
- Medium: 6-8 oz
- Large: 8 oz or more
When estimating portion sizes, plan for about one chicken breast per person. Larger breasts may need to be split between two servings.
Appearance
A fresh, high-quality chicken breast should have these qualities:
- Smooth, shiny surface
- Firm, tender texture when raw
- No holes, tears, or blemishes
- White with a pinkish hue, not dull or grayish
- Minimal to no liquid in the packaging
Signs of spoilage to avoid:
- Slimy residue or sticky surface
- Very pale coloring
- Strong unpleasant odor
- Presence of blood or excessive liquid
- Dry, sticky, or tacky feel
Labeling
The packaging should contain:
- Name and address of the distributor
- Sell-by or use-by date
- Safe handling instructions
- Nutrition facts panel
- Ingredients list
The label may also indicate:
- Grade (A, AA, etc.)
- Weight
- Special claims like “organic,” “natural,” etc.
- Country of origin
Certifications
Look for chicken certified as:
- Organic – Chickens were raised without antibiotics, hormones, or pesticides
- Hormone-free/No hormones added – Chickens were raised without added hormones
- Natural – Minimally processed with no artificial ingredients
- Free-range/Pasture-raised – Chickens had access to the outdoors
These certifications indicate higher standards related to how the chickens were raised and processed.
Grades
The United States Department of Agriculture (USDA) assigns graded based on quality:
| Grade | Characteristics |
|---|---|
| Grade A | Highest quality, lean, tender, no ribs or backbones, 6-8 ounces in size |
| Grade B | Good quality, slightly tougher, may have ribs, 7-9 ounces in size |
| Grade C | Lower quality, less tender, with ribs, average 4-7 ounces in size |
Higher grades like A or AA are best and indicate more tender, juicier meat perfect for chicken breasts.
Safe Handling
To ensure food safety and prevent foodborne illness:
- Place raw chicken in a plastic bag so juices don’t drip.
- Keep chicken refrigerated at 40°F or below and use within 1-2 days.
- Wash hands, utensils, and surfaces after touching raw chicken.
- Cook chicken to an internal temperature of 165°F.
Common Cuts
Chicken breasts are available in these common cuts:
- Whole chicken breasts – Includes both halves separated by the breastbone.
- Split chicken breasts – Halves separated from one another with breastbone removed.
- Boneless, skinless chicken breasts – Breasts with ribs, skin, and breastbone removed.
Boneless, skinless breasts are the most popular for ease of cooking. But choose the cut based on your cooking method and recipe.
How to Store Chicken Breasts
To maximize freshness and shelf life:
- Refrigerate chicken in the coldest part of the refrigerator, not the door.
- Place chicken in a container or sealed bag.
- Use raw chicken within 1-2 days of purchasing.
- Freeze chicken up to 9 months for longer storage. Thaw in the refrigerator, not on the counter.
- Avoid freezing uncooked chicken more than once, as this diminishes texture and flavor.
Cooking Chicken Breasts
Chicken breasts can be prepared many ways. Some common cooking methods include:
- Baked – Bake in the oven at 350°F for 30-40 minutes until browned and 165°F.
- Grilled – Grill over medium heat 5-7 minutes per side until marked and 165°F.
- Sautéed – Cook in a pan over medium-high heat 6-10 minutes until browned and 165°F.
- Broiled – Broil 4-5 inches from heat for 12-15 minutes until 165°F.
- Poached – Simmer gently in liquid like broth, wine, or water until 165°F.
- Air Fried – Cook in an air fryer 10-15 minutes at 370°F until browned and 165°F.
Use a meat thermometer to ensure chicken reaches 165°F internally before serving.
How to Tell When Chicken Breasts Are Bad
Check for these signs of spoiled chicken:
- Slimy, sticky, or tacky texture
- Strong foul odor
- Grayish, greenish, or blueish color
- Mold growth
- Slimy or thick liquid in packaging
Chicken that is past its use-by date or has been in the fridge too long may also cause food poisoning even if it shows no signs of spoilage. When in doubt, throw it out.
Conclusion
Selecting quality chicken breasts involves checking the color, texture, smell, packaging, labeling, and handling instructions. Ideal raw chicken has a pinkish white color, firm yet moist texture, and very mild odor. Only purchase chicken before its use-by date that’s neatly wrapped without tears or leaks. Handle raw poultry carefully to prevent cross-contamination and foodborne illness.
Look for chicken that’s certified organic and hormone-free for the highest quality. Store chicken properly in the refrigerator or freezer and cook to 165°F as measured by a food thermometer. Following these tips will help ensure the chicken you select and serve is fresh and delicious.