How many calories are in 200 grams of chicken legs?

November 25, 2025 •

4 min read

According to nutritional data, a 200-gram serving of raw chicken leg with skin contains approximately 428 calories, while a roasted version with skin has fewer. The variation in calorie count is a critical consideration for anyone tracking their dietary intake, especially when asking how many calories are in 200 grams of chicken legs.

Quick Summary

The calorie count for 200 grams of chicken legs depends heavily on cooking style and whether the skin is included, ranging from roughly 348 (roasted, no skin) to over 500 (fried with coating).

Key Points

Variable Calories: The calorie count in 200 grams of chicken legs varies significantly depending on whether the skin is included and the cooking method used.
Skin's Impact: Leaving the skin on a 200g serving of chicken leg can add over 50-60 calories compared to a skinless version due to the higher fat content.
Cooking Method Matters: Frying a 200g chicken leg with a flour coating can push the calorie count over 500, while roasting a skinless version keeps it to around 348 calories.
Rich in Nutrients: Beyond calories, chicken legs are a good source of quality protein, iron, zinc, and B vitamins, contributing to muscle repair, immune function, and energy production.
Healthy Preparation: Healthier cooking methods like baking, grilling, and stewing minimize added fat and calories, making chicken legs a suitable choice for weight management.
Iron Source: Dark meat in chicken legs offers more iron than white meat, benefiting those who need to boost their iron levels.

The Caloric Breakdown: Factors That Matter

Determining the precise number of calories in a 200-gram serving of chicken legs is not as straightforward as it might seem. The final calorie count is heavily influenced by two primary factors: the presence of the skin and the cooking method used. For example, leaving the skin on significantly increases the fat and calorie content compared to a skinless version. Similarly, cooking techniques that involve adding oil, such as frying, will result in a higher calorie count than leaner methods like roasting or stewing.

Raw vs. Cooked Calories

When we consider the starting point, a 200-gram portion of raw chicken leg, including both meat and skin, contains 428 calories. However, once cooked, the weight and nutritional content change. The heat renders some of the fat out, and the water content is reduced. This means a 200-gram cooked chicken leg will have a different calorie count and nutritional profile than its raw counterpart.

Impact of Preparation Method and Skin

Roasting: A 200g serving of roasted chicken leg with skin contains approximately 368 calories. The skin crisps up, and some of the fat drains away. When the skin is removed, the calorie count drops further to around 348 calories for a 200g portion of roasted, skinless meat.
Frying (with flour coating): This method introduces added fat and carbohydrates from the coating. A 200g serving of fried chicken leg with a flour coating contains around 508 calories, making it the highest-calorie option.
Frying (meat only): A 200g serving of fried chicken leg meat only contains about 416 calories, still higher than the roasted, skinless option due to the added fat from frying.
Stewing (meat only): This method involves cooking in liquid, which adds no extra fat. A 200g serving of stewed chicken leg meat has approximately 370 calories.

A Comparison of Calories: Skin On vs. Skinless

To highlight the difference, here is a comparison table for a 200g serving of chicken legs based on preparation and skin.


Preparation Method	Skin On (Approx. Calories)	Skinless (Approx. Calories)
Raw	428	N/A (Not specified)
Roasted	368	348
Fried (with coating)	508	N/A (Based on a different preparation)
Fried (no coating)	N/A (Not specified)	416
Stewed	N/A (Not specified)	370

Beyond Calories: Nutritional Benefits of Chicken Legs

While calorie count is important, chicken legs offer significant nutritional value. Dark meat, including chicken legs, provides a good source of high-quality protein, which is essential for muscle repair, growth, and overall body function. Beyond protein, chicken legs are packed with important vitamins and minerals:

B Vitamins: Chicken legs are rich in B vitamins like niacin (B3), B6, and B12. These are crucial for converting food into energy and supporting brain function.
Iron: The dark meat of chicken legs contains more iron than breast meat, which is vital for transporting oxygen throughout the body and preventing fatigue.
Zinc: An important mineral for immune system support and wound healing.
Phosphorus: Works with calcium to help build and maintain strong bones and teeth.

How to Prepare Healthier Chicken Legs

For those looking to enjoy chicken legs while keeping the calorie count down, the cooking method is key. Here are some tips for a healthier preparation:

Remove the skin: By removing the skin before cooking, you significantly reduce the fat and calorie content.
Choose lean cooking methods: Opt for baking, grilling, or air frying. These methods use minimal added fat and allow excess fat to drain away.
Marinade for flavor: Use marinades with acidic ingredients like lemon juice or vinegar to enhance flavor without adding calories, and this can also help with mineral absorption.
Serve with vegetables: Pair your chicken legs with plenty of nutrient-dense vegetables to create a balanced, filling meal.
Control portion sizes: Be mindful of your serving size. While a 200g portion can be part of a healthy meal, adjusting it based on your daily calorie goals is important.

Conclusion: Making Informed Choices

In summary, the number of calories in 200 grams of chicken legs is not a single, fixed number but rather a range that depends on preparation. The skin and cooking method are the two biggest factors affecting the final calorie count. While a flour-fried version with skin can exceed 500 calories, a skinless, roasted chicken leg provides a much leaner option at around 348 calories. By understanding these variations and choosing healthier cooking methods, you can enjoy chicken legs as a nutritious and flavorful part of a balanced diet. Chicken legs are an excellent source of protein, essential vitamins, and minerals, making them a valuable addition to your meal plan when prepared mindfully.

For further reading on the nutritional content of chicken, consider visiting the USDA Food Safety and Inspection Service website for reliable data and guidelines.

Frequently Asked Questions

For a 200-gram portion of roasted chicken leg, the skin-on version has approximately 368 calories, while the skinless version has a lower count of about 348 calories.

Yes, frying substantially increases the calorie count. For instance, a 200g chicken leg that is fried with a flour coating contains about 508 calories, far more than a roasted or stewed version.

The healthier choice depends on your specific goals. Chicken breast is leaner with fewer calories, while chicken legs contain slightly more fat and calories but also offer higher levels of essential minerals like iron and zinc.

Yes, you can eat chicken legs for weight loss, but it is best to remove the skin and use lean cooking methods like baking, grilling, or stewing to minimize added fat and calories.

In addition to a moderate amount of calories, chicken legs are rich in protein, B vitamins (niacin, B6, B12), iron, zinc, and phosphorus.

The protein content varies with preparation. For a 200g portion of roasted, skin-on chicken leg, there are about 48 grams of protein. For the skinless version, the protein content is similar.

To get an accurate calorie count, weigh your chicken leg after cooking and removing the bone. Use the nutritional data for cooked meat (skin-on or skinless) and account for any added fats from your cooking method, such as oil used for frying.