How Many Calories Are in a Chicken Leg?

December 20, 2025 •

4 min read

According to the USDA, a standard 3-ounce serving of cooked, skinless chicken leg meat contains approximately 156 calories. However, this number is just a starting point, as the total calorie count can vary significantly based on how the leg is prepared, whether the skin is included, and its specific size.

Quick Summary

The calorie content of a chicken leg depends on preparation, portion size, and whether the skin is on. Roasting or grilling skinless chicken legs results in a lower calorie count compared to frying with the skin on. A drumstick is leaner than a thigh, but both are nutritious dark meat options.

Key Points

Varies by Preparation: A chicken leg's calorie count is heavily dependent on how it's cooked (e.g., fried vs. grilled) and whether the skin is included.
Skin-on vs. Skinless: Eating a skin-on chicken leg adds a significant number of calories and fat compared to consuming it without the skin.
Drumstick vs. Thigh: Drumsticks are leaner than thighs, meaning they contain fewer calories per serving, but both are considered dark meat.
Frying Increases Calories: Frying chicken legs adds considerable calories due to oil absorption, while baking, grilling, and air frying keep the calorie count lower.
Portion Size Matters: Always account for the size of the chicken leg, as larger portions will naturally contain more calories than smaller ones.
Macronutrient Content: Chicken legs are a good source of protein and provide essential fats, with the higher fat content in dark meat contributing to its rich flavor.

Factors That Influence Chicken Leg Calories

The number of calories in a chicken leg is not a single, fixed value. Several key factors can dramatically alter the final count, impacting the nutritional profile of your meal.

Skin On vs. Skin Off

This is one of the most significant factors affecting the calorie content. Chicken skin contains a high amount of fat, and therefore, calories. Eating a skin-on chicken leg will always result in a higher calorie intake than eating it without the skin.

With Skin: A 3.5-ounce (100g) cooked drumstick with the skin can contain approximately 216 calories.
Without Skin: The same size drumstick cooked without the skin drops to around 175 calories, demonstrating a significant reduction.

Cooking Method

The way a chicken leg is cooked plays a crucial role in its calorie count. Healthier methods add less fat, while others contribute significantly to the total calories.

Baking or Grilling: These methods use minimal added fat, helping to keep the calorie count low, especially if the skin is removed.
Frying: Frying involves cooking the chicken in oil, which is absorbed by the meat and any breading. This dramatically increases the fat and calorie content.
Air Frying: A healthier alternative to traditional frying, air frying can produce a crispy texture with significantly less added oil and fat.

Cut: Drumstick vs. Thigh

A chicken leg is composed of two main parts: the drumstick and the thigh. While both are considered 'dark meat,' their nutritional profiles differ slightly.

Drumstick: The lower part of the leg, drumsticks are generally leaner than thighs. A cooked, skinless drumstick contains fewer calories than a skinless thigh of the same weight.
Thigh: The upper part of the leg, thighs are higher in fat and therefore contain more calories than drumsticks. A roasted, skinless thigh contains more calories than a skinless breast of the same weight.

Portion Size

It seems obvious, but the size of the chicken leg can vary wildly. A small drumstick will have fewer calories than a large one, and a full leg quarter (thigh and drumstick attached) will be significantly higher in calories than either piece individually. Always consider the actual weight of the portion you are consuming.

Comparison of Chicken Leg Cuts and Preparation

To provide a clearer picture, here is a comparison of the calorie content for different types of chicken leg servings, based on a 3.5-ounce (100g) serving.


Preparation Method	Skin On (Calories)	Skin Off (Calories)
Drumstick (Cooked)	Approx. 216	Approx. 175
Thigh (Cooked)	Approx. 229	Approx. 209
Baked/Grilled (Leaner)	Higher, depends on seasoning	Approx. 180 (for 95g cooked)
Fried (with coating)	Higher, depends on breading	Higher, depends on oil absorption

Healthy Ways to Prepare a Chicken Leg

If you're aiming for a healthier meal without sacrificing flavor, consider these preparation tips:

Remove the skin: For the simplest calorie reduction, remove the skin before cooking or eating.
Choose a healthy cooking method: Opt for roasting, baking, grilling, or air frying instead of deep-frying.
Use low-calorie seasonings: Flavor your chicken with herbs and spices instead of heavy, creamy, or sugary sauces.
Trim excess fat: Before cooking, trim off any visible excess fat from the chicken.
Serve with balanced sides: Pair your chicken with nutrient-dense, low-calorie sides like steamed vegetables, salads, or quinoa.

Here's an example of a simple, healthy preparation:

Ingredients: 4 skinless chicken legs, 1 tbsp olive oil, 1 tsp paprika, 1 tsp garlic powder, salt, and pepper.
Preparation: Preheat the oven to 400°F (200°C). Toss the chicken legs with the olive oil and seasonings until evenly coated.
Cooking: Place the legs on a parchment-lined baking sheet and bake for 35-40 minutes, or until the internal temperature reaches 165°F (74°C).

The Role of Macronutrients

Beyond just calories, it's important to understand the macronutrient breakdown. Chicken legs, particularly the dark meat, are a great source of protein and essential fats. The higher fat content compared to leaner white meat provides a richer flavor and can contribute to a feeling of fullness. The protein supports muscle growth and repair, making it a valuable addition to many diets.

For more in-depth nutritional information on different chicken parts, the USDA's food composition databases are a reliable resource. A comprehensive overview of chicken nutrition facts can be found on sites like Verywell Fit, which breaks down the different cuts.

Conclusion

The number of calories in a chicken leg is a variable figure, not a constant one. By paying attention to key factors like cooking methods and whether the skin is consumed, you have a great deal of control over the final nutritional impact of your meal. Choosing healthier preparations like grilling or baking skinless chicken legs can keep the calorie count in check while still providing a flavorful and protein-rich dish. For those monitoring calorie intake, being mindful of both preparation and portion size is essential. A cooked, skinless drumstick is a lean, high-protein option, while a thigh offers more fat and calories, and should be consumed with awareness. Ultimately, how many calories are in a chicken leg is entirely up to how it's prepared and what choices you make as a consumer. This makes the chicken leg a versatile food that can fit into a variety of dietary plans, from weight management to muscle building, by simply adjusting the cooking method and portion size.

Frequently Asked Questions

A small cooked chicken drumstick (about 70 grams) with the skin on contains approximately 150-160 calories, though this can vary based on the exact size and cooking method.

Chicken breast is generally considered leaner and healthier due to its lower fat and calorie content. However, chicken legs contain more iron and other vitamins, and removing the skin and choosing a healthy cooking method can make them a very healthy option.

Yes, removing the skin from a chicken leg makes a significant difference. The skin holds a large amount of fat and calories, so going skinless is one of the easiest ways to make your meal leaner and lower in calories.

Frying dramatically increases the calorie count of a chicken leg. The chicken, especially if breaded, absorbs a significant amount of the cooking oil, adding a substantial amount of fat and calories compared to baking or grilling.

For simple recipes, the calorie count for grilled and baked chicken legs is very similar. The most significant factor is the amount of added fats (like oil or butter) and whether the skin is left on.

Per serving, a skinless drumstick is slightly lower in fat and calories than a skinless thigh. However, both offer substantial protein and can fit into a healthy diet depending on preparation.

While the skin adds calories and fat, a balanced diet can include it in moderation. The choice depends on your overall dietary goals and calorie budget. For a lower-calorie option, removing the skin is recommended.