How many calories in a grilled chicken leg quarter with skin?

November 22, 2025 •

4 min read

According to nutritional data, a single grilled chicken leg quarter with skin can range from approximately 330 to 475 calories, a variance influenced by size and preparation. This cut of dark meat is prized for its rich flavor and juiciness, but its calorie count is a key consideration for those monitoring their intake.

Quick Summary

A nutritional breakdown of a grilled chicken leg quarter with skin reveals its calorie count, fat content, and high protein value, alongside essential minerals like iron and zinc.

Key Points

Variable Calorie Count: A single grilled chicken leg quarter with skin contains between 330 and 475 calories, depending on its size and preparation method.
Skin Increases Calories: The skin substantially increases the overall fat and calorie content; removing it before eating is an easy way to reduce intake.
Rich in Nutrients: Dark meat is an excellent source of high-quality protein, iron, zinc, and B vitamins, all vital for bodily functions.
Mindful Preparation: Healthy cooking methods like grilling or baking minimize added fats and help control the final nutritional profile.
High-Protein Meal: A grilled leg quarter offers a substantial amount of protein, supporting muscle maintenance and overall health.
Balanced Meal: Pair with low-calorie, nutrient-dense sides like vegetables or salads for a complete and healthy meal.

A Detailed Look at the Calorie Count

Understanding how many calories are in a grilled chicken leg quarter with skin requires a look at several factors, as there is no single universal number. The final caloric value depends heavily on the size of the portion and the exact cooking method. On average, a standard-sized grilled chicken leg quarter can contain between 330 and 475 calories, with the skin contributing significantly to the total.

The primary caloric components come from the fat in the skin and dark meat, and the ample protein content. Sources like Nutritionix provide specific macronutrient data for a grilled leg quarter, listing approximately 475 calories, 23g of total fat, and 62g of protein. It is important to note that homemade versions can differ from restaurant or pre-packaged meals due to variations in marinades, oils, and added ingredients.

The Impact of the Skin on Nutritional Value

The skin on a chicken leg quarter is a primary source of flavor and moisture but also adds a substantial amount of fat and calories. While chicken fat is primarily unsaturated and can be part of a healthy diet, it is also calorie-dense. For individuals aiming to reduce calorie or fat intake, removing the skin, either before or after cooking, is an effective strategy. This practice retains the moisture and flavor imparted during cooking while significantly lowering the overall fat content of the meal.

Comparing Cooking Methods

While grilling is a popular method that offers a distinctive smoky flavor, other cooking techniques can alter the calorie count and nutritional profile. For example, pan-frying with added fats will increase the total calorie and fat content, while boiling or steaming will result in a much leaner product.

Grilling: Uses minimal added fat and results in a balance of protein and fat, with crispy skin if desired.
Baking/Roasting: Similar to grilling, it uses dry heat and can produce tender, juicy meat with less fat than frying.
Frying: Increases calorie and fat content due to the absorption of cooking oil, making it the least lean option.
Boiling/Steaming: The lowest-calorie options, as they do not require added fat, though they may lack the robust flavor of grilled meat.

Macronutrient Breakdown and Health Benefits

Beyond calories, grilled chicken leg quarters are an excellent source of high-quality protein, which is vital for muscle repair and growth. The dark meat also offers several important micronutrients that are more abundant than in white meat.

Protein: Crucial for building and maintaining muscle mass. A single grilled leg quarter can provide a significant portion of a person's daily protein needs.
Fat: While higher than in breast meat, the fat content includes monounsaturated fats, which are considered healthy in moderation.
Minerals: Dark meat is particularly rich in iron and zinc, which are essential for immune function and overall health.
Vitamins: It provides higher levels of B vitamins, such as niacin and B12, which play a key role in energy metabolism.

Comparison Table: Grilled Leg Quarter With and Without Skin

To illustrate the nutritional difference, here is a comparison based on general nutritional information.


Nutritional Aspect	Grilled with Skin (Approximate)	Grilled without Skin (Approximate)
Calories	330-475 kcal	~250-300 kcal
Total Fat	13-23g	~10-15g (reduced)
Protein	46-62g	40-50g (slightly reduced)
Saturated Fat	3-6.3g	~2-3g
Cholesterol	154-328mg	100-200mg (reduced)

Making Healthier Choices

For those looking to enjoy grilled chicken leg quarters while being health-conscious, there are several straightforward tips. First, consider how you season your chicken. Opt for dry rubs with herbs and spices instead of high-sugar, high-sodium BBQ sauces. Secondly, while grilling with the skin on helps retain moisture, you can remove the skin before eating to save on calories and fat. Finally, portion control is key. A single leg quarter can be a meal in itself when paired with nutrient-dense sides like grilled vegetables or a fresh salad.

Conclusion

While a grilled chicken leg quarter with skin is higher in calories and fat than its skinless white meat counterparts, it remains a highly nutritious and flavorful option. The exact calorie count will vary depending on size and preparation, but generally falls within the 330-475 calorie range. The dark meat is packed with valuable protein, iron, zinc, and B vitamins, making it a healthy addition to a balanced diet when prepared mindfully. By being aware of your portion size and cooking methods, you can enjoy this delicious cut of chicken without derailing your health goals. For a leaner choice, simply remove the skin before consuming.

Factors that influence calorie count

Size of the leg quarter: Larger pieces naturally contain more meat, skin, and fat.
Preparation method: Adding oil or using sugary sauces will increase the caloric density.
The presence of skin: The skin adds a significant amount of fat and calories to the dish.
Marinades and rubs: Certain marinades can contain high amounts of sugar or oil.
Cooked vs. raw data: Nutritional values typically refer to cooked yields, not raw weight.

Tips for enjoying grilled chicken leg quarters healthfully

Choose leaner preparations like baking or grilling over frying.
Use dry herb and spice rubs for flavor instead of high-calorie sauces.
Pat the skin dry before grilling to help it crisp up without extra fat.
Serve with nutritious side dishes like steamed vegetables or a side salad.
Practice portion control and consider removing the skin before eating.

Frequently Asked Questions

Removing the skin significantly reduces the calorie count. While the exact amount varies, a skinless grilled chicken leg quarter typically contains approximately 250-300 calories, primarily from the meat's protein and inherent fat.

Yes, it can be part of a healthy diet. The key is moderation and preparation. While higher in calories and fat than white meat, it provides valuable protein and micronutrients like iron and zinc. The healthiest approach is to manage portion size and avoid excessive sauces.

Yes, the cooking method has a significant impact. Grilling uses minimal added fat, keeping calories lower than frying, which adds a lot of extra oil. Boiling and steaming are the lowest-calorie methods, as they add no fat at all.

To reduce calories, you can remove the skin before eating. You can also use dry rubs with herbs and spices for flavor instead of sugary, high-calorie sauces. Serving it with a large portion of low-calorie vegetables is another effective strategy.

Dark meat is rich in myoglobin, which carries oxygen and gives it its darker color. This also means it contains more iron, zinc, and B vitamins compared to white meat. These nutrients are important for energy production and immune function.

A grilled chicken leg quarter with skin is an excellent source of protein. Depending on its size, it can contain a substantial amount, with some sources reporting upwards of 46 grams per serving.

Yes, grilling is generally a healthier cooking method than frying. Grilling uses dry heat and requires less added oil, which means fewer calories and less saturated fat than frying.