How many calories are there in a chicken leg and thigh?

December 30, 2025 •

2 min read

A 3.5-ounce (100g) serving of a cooked, skinless chicken drumstick has roughly 155 calories, while a similarly prepared thigh contains about 179 calories. Understanding the calorie content of different chicken parts is key for diet and health goals. This guide provides a breakdown of the nutritional differences in dark meat.

Quick Summary

The calorie count for chicken legs and thighs varies by skin, cooking method, and portion size. This guide details the specific calorie content per 100g for both cuts.

Key Points

Calorie Variation: Calorie counts depend on skin inclusion; skin-on dark meat has a higher calorie count per 100g.
Cooking Method: Frying increases calories, while baking or grilling are healthier choices.
Skin Removal: Removing skin reduces the fat and calorie content of legs and thighs.
Nutrient Rich: Chicken dark meat provides iron, zinc, and B vitamins.
Cooking Density: Cooked chicken has a higher calorie count per weight because of water loss during cooking.
Flavor vs. Calories: Dark meat's rich flavor comes from its fat content and myoglobin, which increases the calorie count.

Calorie Breakdown: Drumstick vs. Thigh (per 100g cooked)

Dark meat, including the leg (drumstick) and thigh, is often more flavorful than breast meat because of its higher fat content. However, this also means it contains more calories. The exact number varies depending on skin and cooking methods. Generally, thighs have more calories than drumsticks because they contain more fat.

Skin-On: A cooked 100g portion of a chicken drumstick with skin on contains about 216 calories, while a skin-on thigh has about 229 calories.
Skinless: Removing the skin significantly reduces the calorie load. A cooked 100g skinless drumstick has around 172 calories, and a skinless thigh contains about 179 calories.

Key Factors Influencing Dark Meat Calories

Several variables determine the final calorie count.

Cooking Method: Preparation significantly impacts the calorie count. Frying in oil or batter increases calories, while baking, grilling, or poaching use minimal or no added fats.
Skin: Chicken skin is mainly fat, so leaving it on adds calories. Removing the skin is a simple way to make dark meat a leaner protein source.
Weight Fluctuation: The calorie count per 100g is higher in cooked chicken than in raw chicken. Cooking removes water, concentrating nutrients and energy.

Comparison Table: Cooked Chicken (per 100g)


Cut	With Skin (Approx. Calories)	Skinless (Approx. Calories)
Thigh	229	179
Drumstick	216	172
Breast	197	165

Nutritional Benefits of Chicken Leg and Thigh

While dark meat has more calories and fat than white meat, it offers distinct nutritional advantages.

Higher Mineral Content: Dark meat contains higher levels of iron and zinc. Iron is crucial for blood oxygen transport, and zinc supports the immune system.
Rich in B Vitamins: It's a source of B vitamins, including B6 and B12, which are vital for energy metabolism and neurological function.
Taurine: Dark meat is a source of taurine, an amino acid that supports cardiovascular function.
Flavorful: The higher fat content and myoglobin give it a richer flavor, making it a popular choice.

Tips for Cooking Chicken Legs and Thighs Healthily

Managing calorie intake doesn't mean sacrificing flavor. Here are tips for delicious, healthy dark meat.

Remove the skin before cooking to eliminate fat and calories.
Choose low-fat cooking methods such as baking, grilling, or poaching.
Use non-stick cooking spray instead of oil or butter for flavor.
Flavor chicken with herbs, spices, and low-calorie marinades instead of high-calorie sauces.
Pair chicken with vegetables to increase fiber and nutrients and lower the meal's calorie density.

Conclusion

Understanding the calorie content of chicken legs and thighs is important for diet planning. Skinless dark meat is a great protein and nutrient source, and its calorie content can be managed by healthy cooking methods. Though higher in fat and calories than breast meat, its richer flavor and higher mineral count make it a valuable part of a balanced diet. You can enjoy the benefits of chicken dark meat without compromising health goals by controlling portions and preparation. For further nutritional information, check out the resources from Healthline, such as their guide on How Many Calories in Chicken?.

Frequently Asked Questions

A chicken thigh usually has more calories than a chicken drumstick (the lower leg) due to its higher fat content.

Keeping the skin on adds many calories because of its high-fat content. For example, a skin-on drumstick has significantly more calories than a skinless one.

No, dark meat isn't inherently bad. While higher in calories and fat, it's a great protein source with essential nutrients like iron, zinc, and B vitamins.

Baking, grilling, or poaching without skin and with minimal oils or high-calorie sauces keeps the calorie count low.

Yes, cooked chicken has more calories per 100g than raw because cooking removes water, which concentrates the energy.

Removing the skin, trimming fat, and using healthy cooking methods like baking or grilling are effective ways to reduce calories.

Dark meat's richer flavor comes from its higher fat content and myoglobin, a protein that gives the meat its color and moisture.