How many calories are in a chicken leg piece? A comprehensive guide

December 29, 2025 •

4 min read

Understanding the calorie count in poultry is key for dietary management. A medium-sized chicken drumstick with the skin on contains approximately 216 calories per 100 grams, while a skinless one has about 172 calories. This guide will detail exactly how many calories are in a chicken leg piece, breaking down the numbers by cut and preparation.

Quick Summary

Calorie differences in a chicken leg piece depend significantly on the presence of skin, cooking method, and whether it's a drumstick or thigh. The nutritional impact changes with preparation, from baking to frying, affecting total energy content.

Key Points

Variable Calories: The calorie count in a chicken leg piece varies significantly depending on whether it's a drumstick or thigh, and if the skin is included.
Skin Adds Calories: Chicken skin dramatically increases the overall calorie and fat content; a skinless option is generally leaner and lower in calories.
Cooking Methods Matter: Frying chicken adds substantial calories from added oil, while baking, grilling, or air frying keeps the calorie count lower.
Nutrient-Rich Dark Meat: Chicken leg meat is a valuable source of essential nutrients like high-quality protein, iron, zinc, and B vitamins.
Choose Preparation Wisely: For lower-calorie meals, opt for skinless chicken legs prepared with healthy cooking methods like baking or grilling.
Portion Control is Key: Limiting your serving to one or two leg pieces helps manage calorie intake and promotes balanced eating.

The Two Parts of a Chicken Leg: Thigh vs. Drumstick

The term "chicken leg piece" can refer to either the drumstick or the thigh. Both are considered dark meat due to their higher myoglobin content, which delivers oxygen to the muscles and gives the meat its rich color and flavor. Because of this, dark meat generally has a slightly higher fat content than white meat like the breast. Understanding the nutritional differences between the two is the first step in accurately counting calories.

Chicken Drumstick Calories

As the lower part of the leg, drumsticks are a popular and flavorful choice. The calorie count is heavily influenced by the skin.

With Skin: A 3.5-ounce (100g) cooked drumstick with skin contains roughly 216 calories, with 11.2g of fat.
Without Skin: Removing the skin reduces the calories significantly. A 3.5-ounce (100g) cooked drumstick without skin has approximately 175 calories, with only 5.7g of fat.

Chicken Thigh Calories

Thighs are the upper part of the leg and tend to be juicier than drumsticks due to a higher fat content.

With Skin: A 3.5-ounce (100g) cooked thigh with skin has about 229 calories and 15.5g of fat.
Without Skin: A skinless, boneless, cooked chicken thigh (100g) contains approximately 179 calories and 8.2g of fat.

How Preparation Method Impacts Calories

The way a chicken leg is cooked dramatically alters its final calorie count. The addition of oil, butter, or batter can turn a lean protein into a high-calorie dish.

Common cooking methods and their effect:

Baking or Grilling: These methods use little to no added fat, preserving the chicken's natural nutritional profile. Baking skinless legs is one of the healthiest ways to prepare them.
Frying: Whether pan-fried or deep-fried, this method adds a significant number of calories and fat. A chicken thigh fried in batter, for instance, contains more calories and fat than a baked one.
Air Frying: A healthier alternative to deep frying, air frying uses circulating hot air to achieve a crispy texture with less added oil, keeping calories lower than traditional frying.
Stewing/Poaching: These methods involve cooking in liquid, which adds minimal extra calories. They produce a tender, moist chicken leg, ideal for shredding or adding to soups.

The Role of Skin in Calorie Count

The skin on a chicken leg is the primary source of extra calories and fat. While it provides flavor and a desirable crispy texture when cooked, it's not necessary for a nutritious meal.

The fat in chicken skin is predominantly unsaturated, but it does add significantly to the overall calorie load.
For those watching their fat or calorie intake, removing the skin is the easiest and most effective way to make the meal leaner.
Some diets, like ketogenic plans, embrace the extra fat from the skin, but for a general healthy diet, moderation is key.

Beyond Calories: The Nutritional Profile

Aside from calories, chicken leg meat offers a wealth of essential nutrients that contribute to a balanced diet.

High-Quality Protein: Crucial for muscle repair, growth, and satiety.
Iron: Dark meat is richer in iron than white meat, which is vital for carrying oxygen in the blood.
Zinc: An important mineral for immune function and wound healing.
B Vitamins: The meat provides significant B vitamins, including niacin and B6, which are essential for energy production and metabolism.

Comparison Table: Chicken Leg Calories by Type (per 100g)


Chicken Leg Piece	Skin Status	Cooking Method	Approximate Calories (per 100g)	Approximate Fat (per 100g)	Key Feature
Drumstick	With Skin	Baked/Grilled	216	11.2g	Rich Flavor
Drumstick	Without Skin	Baked/Grilled	175	5.7g	Lower Calorie
Thigh	With Skin	Baked/Grilled	229	15.5g	Very Juicy
Thigh	Without Skin	Baked/Grilled	179	8.2g	Leaner, still flavorful
Leg Quarter	With Skin	Roasted	475	23.2g	Fullest Flavor
Any Piece	With Skin	Fried	~284	~16g	Highest Calorie

Tips for Healthier Chicken Legs

Eating chicken legs doesn't have to be a high-calorie affair. By making a few mindful choices, you can enjoy this flavorful meat while keeping your health goals on track.

Remove the skin: For the simplest calorie reduction, remove the skin before or after cooking.
Choose healthy cooking methods: Prioritize baking, grilling, or air frying over deep frying.
Use low-calorie marinades: Enhance flavor with herbs, spices, lemon juice, or vinegar-based marinades instead of oil-heavy ones.
Pair with vegetables: Serve chicken legs with a side of steamed or roasted vegetables to create a balanced, fiber-rich meal.
Practice portion control: Stick to one or two pieces per serving to manage calorie intake effectively.
Source responsibly: Opting for high-quality, free-range chicken may offer a better fat profile and more nutrients.

Conclusion

The calorie content of a chicken leg piece is not a single, fixed number but a variable influenced by several factors. While dark meat does contain more fat than white meat, it also provides essential nutrients like iron and zinc. By being mindful of whether the skin is on or off and choosing healthy cooking methods like baking or grilling over frying, you can easily control the calorie count. Ultimately, chicken legs can be a delicious, nutritious, and wholesome part of a balanced diet when prepared with health-conscious techniques. To explore more chicken cuts and their nutritional information, visit Healthline.

Frequently Asked Questions

Both dark and white meat chicken are healthy, but they offer different nutritional profiles. Dark meat, found in the legs and thighs, contains more iron, zinc, and B vitamins, while white meat is leaner and lower in fat and calories.

Yes, removing the skin significantly reduces the calorie and fat content of a chicken leg. For example, a 100g drumstick goes from about 216 calories with skin to 175 calories without it.

Baking, grilling, or air frying skinless chicken legs with minimal oil are the lowest-calorie cooking methods. These techniques avoid adding extra fat and calories, keeping the dish lean and healthy.

Yes, you can include chicken legs in a diet. For weight loss, it's best to choose skinless options and prepare them by baking or grilling to minimize added calories. The high protein content also helps with satiety.

A skinless chicken leg (thigh and drumstick) generally has slightly more calories and fat per 100g than a skinless chicken breast. A 100g skinless chicken breast has around 165 calories, compared to a 100g skinless chicken leg at about 175 calories.

Drumsticks are typically slightly leaner than thighs, with less fat and a few fewer calories per serving. However, both are nutrient-dense dark meat options, and the difference is minor. The choice often comes down to personal preference for flavor and texture.

Yes, many sauces, especially those high in sugar, fat, or cream, can add a significant amount of calories. To keep the meal healthy, opt for light marinades based on herbs, spices, and acid, or use sauces in moderation.