How much cholesterol is in a chicken leg?

January 3, 2026 •

3 min read

According to the USDA, a 3-ounce serving of a cooked skinless chicken leg contains approximately 108 mg of cholesterol. The total amount can vary significantly depending on whether the skin is included and how the chicken is prepared, as dietary cholesterol is a key consideration for heart health.

Quick Summary

The cholesterol content of a chicken leg depends heavily on the presence of skin and the cooking method. Skinless versions are lower in fat, making them a healthier choice. Preparation techniques like grilling or roasting are better than frying for managing cholesterol intake, with portion size also playing a significant role in a balanced diet.

Key Points

Skin-on increases cholesterol: The majority of fat and higher cholesterol in a chicken leg comes from the skin; removing it is key for healthier preparation.
Cooking method matters: Grilling, roasting, and baking are healthier than frying, as deep-frying adds significant saturated fats and calories.
Focus on overall diet: Modern nutritional advice emphasizes that saturated and trans fats have a greater impact on blood cholesterol than dietary cholesterol from sources like chicken.
Leanest cuts differ: Dark meat like the chicken leg contains more cholesterol than white meat like the chicken breast, so portion size and frequency are important.
Combine with healthy foods: Pairing chicken with high-fiber fruits, vegetables, and whole grains is a core strategy for a heart-healthy diet.
Listen to your body: For individuals with high cholesterol or heart disease, monitoring intake of both dietary cholesterol and saturated fat is more critical.

Chicken Leg Cholesterol: The Basics

Chicken is often praised as a lean protein source, but not all cuts are created equal when it comes to nutritional content. The chicken leg, which includes both the thigh and drumstick, is a popular and flavorful choice. However, it contains more fat and, consequently, more cholesterol than leaner cuts like the breast. Understanding the specifics can help you make informed decisions for a heart-healthy diet. Your dietary cholesterol intake is only one factor affecting your overall blood cholesterol levels, with saturated and trans fats having a much more significant impact.

The Role of Skin in Cholesterol Content

One of the most important factors influencing the cholesterol in a chicken leg is the skin. The skin contains a significant amount of saturated fat, which can raise your LDL ("bad") cholesterol. Removing the skin is a simple and effective way to reduce both the fat and cholesterol in your meal. For example, a 100g serving of a chicken leg with skin contains about 93 mg of cholesterol, whereas the same portion without the skin has slightly less, around 91 mg. The real difference, however, lies in the saturated fat content, which can be considerably higher with the skin on.

How Preparation Affects Cholesterol Levels

The way you cook a chicken leg also dramatically impacts its cholesterol and fat profile. Health-conscious methods like roasting, baking, or grilling are preferable to frying. When you deep-fry chicken, it absorbs a large amount of cooking oil, adding significant amounts of fat and calories. For example, a 100g serving of grilled, skinless chicken can contain around 104 mg of cholesterol, while the same amount fried with skin and flour might be closer to 90 mg. The key takeaway is that frying adds fats that are detrimental to heart health, even if the direct dietary cholesterol number seems comparable.

Dietary Considerations and Recommendations

While dietary cholesterol was once considered the primary culprit for high blood cholesterol, recent research has shifted focus toward saturated and trans fats. The American Heart Association and other health organizations now emphasize a healthy eating pattern overall, rather than a strict daily cholesterol limit. This means that while you don't need to completely avoid foods with cholesterol, you should prioritize a diet rich in fruits, vegetables, whole grains, and lean proteins. For those with heart disease or high cholesterol, it's wise to limit intake and focus on reducing saturated fat.

Tips for Enjoying Chicken Legs Healthfully

Go Skinless: Always remove the skin before cooking to minimize saturated fat intake. If you're worried about flavor, use herbs and spices to add depth.
Choose Healthy Cooking Methods: Opt for grilling, baking, or roasting over frying. This reduces the amount of added fat and calories.
Control Portion Sizes: A single serving of chicken is typically around 3 ounces. Be mindful of your portion size, especially when enjoying a more indulgent cut like the leg.
Pair with Vegetables: Serve your chicken leg with a generous portion of fiber-rich vegetables, which can help manage cholesterol levels.

Comparison Table: Chicken Leg vs. Other Meats


Meat Type (3 oz serving, cooked)	Skin On	Skin Off	Saturated Fat Impact	Cholesterol (mg)	Notes
Chicken Leg	Yes	No	Medium	~108	Dark meat, higher in fat than breast.
Chicken Breast	Yes	No	Low	~73	Leanest cut of chicken.
Beef (lean)	N/A	N/A	Medium	~76	Varies by cut and fat content.
Pork (lean)	N/A	N/A	Medium	Varies	Lean cuts can be comparable to chicken.
Salmon	N/A	N/A	Low	Varies	Rich in heart-healthy Omega-3s.

Conclusion

While a chicken leg does contain a notable amount of cholesterol, it can still be part of a healthy diet. The crucial factors are whether the skin is removed and how the meat is prepared. By choosing skinless chicken and using healthy cooking methods, you can significantly reduce the amount of saturated fat and enjoy this flavorful cut without compromising your health goals. A balanced approach that focuses on overall dietary patterns, rather than obsessing over a single nutrient, is the most effective strategy for long-term health. For those with specific health concerns, it's always best to consult a healthcare professional or registered dietitian for personalized advice on managing dietary cholesterol.

Heart Foundation offers extensive resources and information on maintaining a heart-healthy diet.

Frequently Asked Questions

A 3-ounce portion of a cooked skinless chicken leg contains about 108 mg of cholesterol, according to USDA data.

Yes, removing the skin significantly reduces the saturated fat content of a chicken leg. While the dietary cholesterol is only slightly lower without skin, the reduction in saturated fat is crucial for heart health.

Yes, a chicken leg contains more fat and cholesterol than a chicken breast. White meat cuts like the breast are leaner and lower in cholesterol.

Healthy cooking methods like grilling, roasting, or baking are best. These techniques avoid adding unhealthy fats found in oils used for deep-frying.

Not necessarily. People with high cholesterol can still enjoy chicken legs in moderation. They should focus on removing the skin, using healthy cooking methods, and controlling portion sizes.

For most healthy individuals, dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats. However, those with a genetic predisposition to high cholesterol should be more mindful.

A healthy serving size for chicken is typically around 3 ounces, which is about the size of a deck of cards. Sticking to this can help manage cholesterol and calorie intake.