How many calories are in a skinless chicken quarter?

December 24, 2025 •

3 min read

According to nutritional data, a cooked skinless chicken leg quarter contains approximately 233-331 calories, though this can vary based on size and preparation. Understanding how many calories are in a skinless chicken quarter is crucial for anyone monitoring their intake or aiming for a high-protein, lower-fat diet.

Quick Summary

This guide provides a detailed breakdown of the calorie content and nutritional profile of a skinless chicken quarter. It explains how cooking methods and portion sizes influence the final calorie count. The article compares skinless chicken quarters with other chicken parts and offers practical tips for preparing this cut in a healthy, low-calorie way.

Key Points

Variable Calorie Count: A skinless chicken quarter can range from approximately 233 to over 300 calories, depending heavily on size and cooking method.
Skin Removal is Key: Removing the skin is the most significant factor in reducing the calorie and fat content of the chicken quarter.
Cooking Method Matters: Grilling, baking, or poaching are low-fat cooking methods that keep calories in check, unlike frying, which adds significant calories.
Nutrient-Dense Protein: Skinless chicken quarters are a high-quality source of protein, along with essential vitamins and minerals like iron, zinc, and B vitamins.
Accurate Estimation: For the most accurate calorie tracking, weigh the cooked, boneless, and skinless meat and use per-100-gram nutritional information.

Understanding the Skinless Chicken Quarter

A chicken quarter consists of the chicken's thigh and drumstick, making it a flavorful and succulent cut of meat. When the skin is removed, it becomes a leaner option, significantly reducing its fat and calorie content compared to its skin-on counterpart. This is particularly beneficial for those following a balanced or calorie-controlled diet.

Calorie Breakdown of a Skinless Chicken Quarter

The calorie content of a skinless chicken quarter is not a single, fixed number. It varies based on a few key factors, primarily its size and the method of cooking. A standard cooked skinless chicken leg quarter can contain anywhere from 233 to over 300 calories. For instance, a 100-gram serving of cooked chicken leg meat without the skin has approximately 179 calories, with a focus on protein and moderate fat. This difference highlights why paying attention to portion size is so important.

Nutritional Profile of a Skinless Chicken Quarter

Beyond calories, a skinless chicken quarter offers a rich nutritional profile. It is a fantastic source of protein, which is essential for muscle growth and repair. It also provides important vitamins and minerals.

High-Quality Protein: The majority of the calories come from protein, which helps with satiety and is a building block for body tissue.
Essential Minerals: This cut contains important minerals like iron, zinc, and selenium, which play vital roles in overall health.
B Vitamins: It is also a good source of B vitamins, including B12 and niacin, which are crucial for energy metabolism.

How Cooking Method Affects Calories

How you prepare your skinless chicken quarter has a significant impact on its final calorie and nutritional content. Choosing healthier cooking methods helps preserve the lean nature of the cut, while adding fats can quickly increase the overall calorie count.

Healthier Cooking Methods:

Grilling: A great way to cook skinless chicken quarters with minimal added fat. Use herbs and spices for flavor instead of oily marinades.
Baking or Roasting: Baking your chicken quarters in the oven is another excellent option. Season with dry rubs or a small amount of olive oil for a moist and flavorful result.
Poaching: For a very low-calorie and tender chicken, poaching in water or broth is an ideal method.

Calorie-Increasing Methods:

Frying: Pan-frying or deep-frying adds a substantial amount of oil, significantly increasing the total fat and calorie count.
Heavy Sauces: Creamy or sugary sauces can turn a low-calorie meal into a high-calorie one. Opt for lighter, homemade alternatives.

Skinless vs. Skin-on: A Comparative Look

Removing the skin is the single most effective way to reduce the calories and fat in a chicken quarter. The skin contains a concentrated amount of fat, and leaving it on during cooking can nearly double the fat content.


Feature	Skin-on Chicken Quarter	Skinless Chicken Quarter
Calorie Count	Higher (approximately 331+ calories for an average leg quarter)	Lower (approximately 233-331 calories for an average leg quarter)
Fat Content	Significantly higher fat, especially saturated fat	Substantially lower fat content
Flavor	Richer, as fat contributes to flavor profile	Still flavorful, relying more on meat and seasonings
Texture	Crispy when cooked appropriately	Leaner, moister texture
Health Focus	Suitable for less restrictive diets	Ideal for weight management and lean protein intake

Portion Control and Calorie Estimation

To accurately estimate your calorie intake, it is best to weigh the cooked, boneless, skinless meat. Different databases report slightly different figures, but using a general average for cooked meat is reliable. For example, 100 grams of cooked, skinless chicken thigh meat has around 179 calories, making it easy to calculate your portion. This precision is especially important for those with specific dietary goals.

Conclusion

In conclusion, the number of calories in a skinless chicken quarter is notably lower than its skin-on counterpart, making it a healthier choice for many diets. While a single, average cooked skinless leg quarter can contain between 233 and 331 calories, the final number is dependent on size and cooking method. By choosing low-fat cooking techniques like grilling or baking and paying attention to portion sizes, you can effectively manage your calorie intake while enjoying a delicious and protein-rich meal. Prioritizing skinless chicken quarters is an excellent way to reduce fat and support a balanced, healthy eating plan.

Visit Healthline for more detailed chicken nutrition facts

Frequently Asked Questions

A skin-on chicken quarter has significantly more calories and fat. While a skinless version averages around 233-331 calories, a comparable skin-on portion could exceed 370 calories due to the high fat content in the skin.

In a skinless quarter, the thigh meat is slightly higher in calories and fat than the drumstick meat on a per-gram basis, as the thigh muscle is generally fattier. The combined cut's total calories depend on the exact meat distribution.

Yes, the cooking method has a major impact. Frying in oil or adding high-calorie sauces will increase the calorie count significantly. Healthier methods like grilling, baking, or poaching with minimal added fat keep the calories lower.

To minimize calories, ensure the skin is completely removed, use low-fat cooking methods like grilling or baking, and avoid heavy, creamy, or sugary sauces. Instead, use herbs, spices, and vegetable-based marinades for flavor.

Yes, a skinless chicken quarter is an excellent source of lean, high-quality protein. It contains all the essential amino acids needed for muscle repair and satiety.

For the most accurate calorie count, weigh your cooked, boneless, and skinless chicken meat. Then, reference a reliable nutrition database, which often provides calorie counts per 100 grams, to calculate the total for your specific portion.

Beyond being a great protein source, skinless chicken quarters provide essential nutrients like iron, zinc, and B vitamins. The darker meat also provides more iron than white meat, contributing to better overall nutrition.