How Much Protein Does a Drumstick Have in It? A Comprehensive Guide

October 30, 2025 •

3 min read

An average cooked, skinless chicken drumstick delivers around 23 grams of high-quality protein, making it an affordable and nutrient-dense option. However, the total amount can vary depending on factors like cooking method and whether the skin is included. To see precisely how much protein does a drumstick have in it, a deeper look is necessary.

Quick Summary

This guide provides a comprehensive overview of the protein content in chicken drumsticks, examining how preparation methods and the presence of skin affect the final nutritional profile. It also compares drumsticks to other popular chicken cuts and discusses their role in a balanced diet.

Key Points

Skinless vs. Skin-On: A cooked skinless drumstick provides around 24g of protein, while the skin-on version contains about 27g, but with significantly more fat and calories.
Healthy Cooking is Key: Opt for baking or grilling over frying to keep drumsticks lean and maximize their health benefits.
Rich in Micronutrients: Beyond protein, drumsticks are a great source of iron, zinc, and B vitamins, supporting energy and immune function.
Affordable Protein Source: Drumsticks are often a more budget-friendly option than chicken breast while still offering high-quality protein.
Flavorful and Versatile: The dark meat of the drumstick is naturally juicier and more flavorful, making it a great addition to many recipes, from stews to grilled dishes.
Comparison with Other Cuts: While chicken breast is leaner, drumsticks offer a good balance of protein and flavor, with less fat than thighs or wings.

A Detailed Look at Drumstick Protein Content

The amount of protein you get from a chicken drumstick is influenced primarily by two factors: the presence of the skin and the cooking method. The dark meat of the drumstick is naturally rich in protein, but its total nutritional value changes significantly based on how it's prepared.

Skin-On vs. Skinless Drumsticks

One of the most important considerations is whether you eat the skin. The skin adds a considerable amount of fat and calories, while the protein content in the meat itself remains largely consistent. For those aiming for a leaner protein source, removing the skin is the best choice.

Skinless: A cooked, skinless drumstick (about 100 grams) contains approximately 24 grams of protein, with around 149 calories. This offers an excellent protein-to-calorie ratio, making it a great option for weight management or lean muscle gain. The fat content is also much lower, at about 5.5 grams per 100 grams.
Skin-On: When cooked with the skin, the same size drumstick (100 grams) can contain about 27 grams of protein but with a higher calorie count of around 216 and significantly more fat, up to 11.2 grams. The additional protein is primarily due to the skin's composition of protein and fat.

The Impact of Cooking Method

The way a drumstick is cooked also plays a role in its nutritional outcome. Frying adds extra fats and calories, while healthier methods like baking or grilling preserve the drumstick’s natural nutritional profile.

Baking or Grilling: These methods use minimal added fat, resulting in a healthier, lower-calorie meal. A baked or grilled skinless drumstick will have a similar nutritional profile to the figures mentioned above.
Frying: A fried drumstick (about 75 grams) generally has less protein (around 16 grams) and more fat (about 13 grams) than its baked counterpart due to the added batter and oil. The lower overall weight also means a smaller portion of meat.

Drumstick vs. Other Chicken Cuts: A Comparison

While the drumstick is a great protein source, it's helpful to compare it to other common chicken cuts to make informed dietary choices. The breast is known for being the leanest, while the thigh offers more flavor due to higher fat content.


Chicken Cut	Protein per 100g (Cooked, Skinless)	Calories per 100g (Cooked, Skinless)	Key Features
Chicken Drumstick	~24g	~149	Balanced flavor and protein; more affordable than breast.
Chicken Breast	~32g	~165	Leanest cut with the highest protein-to-calorie ratio.
Chicken Thigh	~25g	~176	Juicier and more flavorful due to higher fat content.
Chicken Wing	~24g	~254	Higher in fat, often consumed as a snack.

The Micronutrient Power of Drumsticks

Beyond just protein, chicken drumsticks offer a range of important vitamins and minerals. They are particularly rich in essential micronutrients that contribute to overall health.

Iron: Crucial for transporting oxygen throughout the body.
Zinc: Supports a healthy immune system and aids in wound healing.
B Vitamins: Includes niacin and B6, which are vital for energy production and metabolism.
Phosphorus: Helps maintain strong bones and teeth.

Making Healthy and Delicious Drumstick Meals

Here are a few ways to incorporate chicken drumsticks into your diet healthily:

Baking and Roasting: A simple baking sheet with a mix of herbs and vegetables makes for a complete and healthy meal.
Slow Cooking: Create fall-off-the-bone tender chicken by slow cooking drumsticks with broth, spices, and root vegetables.
Grilling: A low-fat method that imparts a smoky flavor. Use a light marinade with olive oil and lemon juice.
Meal Prep: Cook a batch of drumsticks on a weekend and portion them out for high-protein lunches throughout the week.

Conclusion

To summarize, how much protein does a drumstick have in it depends on its preparation. A skinless, cooked drumstick provides an excellent and lean 23-24 grams of protein, making it a budget-friendly powerhouse for building muscle and maintaining a healthy diet. While breast meat is leaner, the drumstick offers a flavorful alternative with a great nutritional profile, especially when prepared using healthy cooking methods like baking or grilling. For more detailed information on chicken nutrition, visit resources like Healthline for trusted data on various cuts.

Remember to consider your overall dietary goals when choosing between cuts and preparation styles. The drumstick remains a versatile and valuable protein source for a balanced diet.

Frequently Asked Questions

Cooking does not significantly reduce the protein content of a drumstick. Instead, it makes the protein more concentrated due to water loss. However, cooking methods that add a lot of fat, like frying, will increase the overall calorie count.

Yes, a skinless drumstick is an excellent source of lean protein for weight loss. Its high protein content helps promote satiety, and when prepared healthily (baked or grilled), it remains low in calories and fat.

A chicken breast is generally considered leaner and has a higher protein-to-calorie ratio than a drumstick. However, both are healthy, and the best choice depends on your specific dietary goals. Drumsticks are often juicier and more flavorful due to a slightly higher fat content.

Removing the skin does not remove a significant amount of protein. The skin contains some protein and fat, but the vast majority of the high-quality protein resides in the meat of the drumstick. Removing the skin primarily reduces the fat and calorie content.

Yes, chicken drumsticks can be a regular part of a healthy diet, particularly when prepared using healthy methods. However, it is essential to have a varied diet that includes other protein sources like fish and legumes to ensure a wide range of nutrients.

Yes, chicken drumsticks are excellent for muscle building. The high-quality protein they contain is essential for repairing and growing muscle tissue, and their affordability makes them a staple for athletes and fitness enthusiasts.

The fat content in a drumstick varies greatly depending on whether the skin is present. A cooked, skinless drumstick contains around 5.5-5.7 grams of fat per 100 grams, while a skin-on version can contain over 11 grams.