How many calories in a grilled chicken quarter?

December 20, 2025 •

3 min read

According to nutritional data, a standard grilled chicken leg quarter can contain anywhere from 326 to over 475 calories, depending on factors like its size and whether the skin is left on during cooking. Understanding precisely how many calories in a grilled chicken quarter is crucial for effective dietary planning and meeting your health goals.

Quick Summary

The calorie count for a grilled chicken quarter varies widely, influenced by the skin, seasonings, and size. Expect higher calories with the skin and added fats, and lower counts when cooked skinless.

Key Points

Calorie Range: A grilled chicken quarter typically contains 326 to over 475 calories, depending on size and preparation.
Skin Matters: Leaving the skin on dramatically increases the calorie and fat content; a skinless quarter has significantly fewer calories.
Fat and Protein: Dark meat like the quarter has a higher fat content than breast meat, providing a rich flavor profile.
Marinade Awareness: Sugary or oil-heavy sauces can add hundreds of extra calories; opt for dry rubs or low-calorie marinades.
Portion Control: The total calorie count is directly tied to the size of the chicken quarter, so mindful portioning is key for managing intake.
Healthier Alternatives: For a lower-calorie meal, remove the skin, use dry rubs, and pair with healthy, non-starchy vegetables.

A Detailed Look at the Calorie Breakdown

The number of calories in a grilled chicken quarter is not a fixed figure. It's a calculation influenced by several variables, primarily the presence of the skin, the size of the cut, and any marinades or added oils used. The 'quarter' typically refers to the leg and thigh portion of the chicken, which is considered dark meat and naturally has a higher fat content than the breast.

Skin-On vs. Skinless: The Calorie Difference

The single biggest determinant of your chicken quarter's calorie count is whether you consume the skin. Chicken skin holds a significant amount of fat, which dramatically increases the caloric value. For instance, a grilled chicken leg quarter cooked with the skin on might contain around 475 calories and 23g of fat, while removing the skin before eating can significantly reduce this number. For comparison, a 135g portion of a grilled chicken leg quarter with the skin removed may contain closer to 247 calories.

The Role of Marinades and Sauces

Grilling chicken is a popular cooking method because it adds flavor without excessive oil. However, many marinades and barbecue sauces are surprisingly high in sugar and oil, which can quickly add hundreds of extra calories. A simple olive oil and herb marinade will add a moderate amount, whereas a thick, sugar-laden BBQ sauce can cause the calorie count to spike. Opting for a dry rub or a vinegar-based marinade is a great way to keep the flavor high and the calories low.

The Impact of Chicken Size

Naturally, a larger chicken quarter will have more calories than a smaller one. Standard portion sizes used for nutritional data can vary, so it's always best to be mindful of your specific serving. For example, while one database lists a grilled chicken leg quarter at 326 calories, another suggests 475, partly reflecting variations in average size and preparation. Heavier, more substantial quarters will always carry a higher count.

Comparison of Chicken Cuts

To put the grilled chicken quarter into context, here is a comparison with other common cuts per 100 grams, prepared boneless and skinless.


Chicken Cut (100g)	Calories	Protein (g)	Fat (g)
Chicken Breast	165	32	3.6
Chicken Thigh	179	25	8.2
Chicken Drumstick	155	24	5.7
Chicken Wing	203	24	10.8
Grilled Quarter (est. meat)	~170-190	~24-28	~8-12

Tips for Healthier Grilled Chicken Quarters

Remove the skin before cooking: To save a significant number of calories and reduce saturated fat, take the skin off. While the skin adds flavor, the fat renders into the pan and doesn't get fully absorbed by the meat when grilling, so it can be discarded after cooking. However, removing it before cooking is the most effective method for calorie reduction.
Use low-calorie flavorings: Instead of heavy marinades or sauces, use a dry rub made from spices like paprika, garlic powder, onion powder, and black pepper. You can also make a simple, low-fat marinade using lemon juice, herbs, and a small amount of olive oil.
Control portion size: A single leg quarter can be a substantial portion. If you're managing calorie intake, consider splitting a larger quarter into two smaller servings for your meal plan.
Serve with healthy sides: Pair your grilled chicken with a variety of grilled vegetables, a fresh salad, or a side of quinoa to create a balanced, filling, and lower-calorie meal.
Track ingredients carefully: When adding oil or sauce, measure the amount precisely to accurately calculate the total calories. Don't eyeball it. For a comprehensive guide to healthy cooking, you can refer to resources like this source.

Conclusion: Informed Choices for a Healthier Meal

The number of calories in a grilled chicken quarter can vary, but by understanding the core factors—skin inclusion, cooking method, and portion size—you can make informed decisions. A grilled chicken quarter is a great source of protein and flavor, and by opting for a skinless preparation and minimal, low-calorie marinades, it fits perfectly into a healthy and balanced diet. It's not just about the chicken itself but how it's prepared and what accompanies it that determines the overall nutritional impact of your meal.

Frequently Asked Questions

Yes, absolutely. Removing the skin before or after cooking drastically reduces the fat and calorie content. Chicken skin contains a significant amount of fat, so a skinless quarter is a much leaner option.

Yes. A chicken quarter (thigh and drumstick) is dark meat, which contains more fat and, therefore, more calories than a leaner chicken breast. For example, 100g of boneless, skinless thigh meat has more calories than the same amount of breast meat.

The fat content varies based on the skin and size. A skin-on grilled chicken quarter can have over 20 grams of fat. Without the skin, the fat content is significantly lower, closer to 10 grams per 100 grams of meat.

To reduce calories, choose skinless cuts, use dry rubs or low-calorie marinades instead of high-sugar sauces, and trim any visible excess fat before cooking.

For the same size piece, the calorie count for the meat itself is identical. The only difference is the weight of the bone, which is not edible. The nutritional data is typically calculated based on the edible portion.

When done without excess oil, grilling is a very low-calorie cooking method. Frying, on the other hand, adds a significant amount of calories from the absorbed oil. Grilling and baking are generally comparable in terms of calories.

Yes, it can be. As a high-protein food, it can be very satiating. To make it weight-loss friendly, opt for a skinless preparation and pair it with lots of vegetables. Always practice portion control to manage the higher fat content.