How much protein does one chicken drum have?

November 23, 2025 •

3 min read

According to Healthline, a skinless, cooked chicken drumstick (95 grams) contains 23 grams of protein. This guide breaks down exactly how much protein does one chicken drum have, detailing how cooking method and skin presence impact its nutritional profile.

Quick Summary

A single chicken drumstick provides a significant amount of high-quality protein, with the total varying based on cooking method, size, and whether the skin is removed.

Key Points

Protein Content: A single cooked, skinless chicken drumstick (approx. 95g) provides about 23 grams of high-quality protein.
Skin Matters: Keeping the skin on an average 100g drumstick increases the protein to around 27 grams, but also significantly raises the fat and calorie content.
Nutrient-Rich: Beyond protein, chicken drumsticks are a good source of essential nutrients like iron, zinc, and B vitamins.
Healthy Cooking: Baking, grilling, slow cooking, and air-frying are all healthy preparation methods that minimize added fat and calories.
Versatile and Affordable: Drumsticks offer a cost-effective and versatile way to add high-quality, complete protein to various meals.
Dietary Goals: Removing the skin is recommended for those on a stricter fat-loss diet, while skin-on can be fine in moderation for balanced diets.

The Protein Power of a Chicken Drumstick

Chicken drumsticks are a popular and affordable source of protein for many people. The protein content is a key attraction, especially for those focused on muscle building, weight management, or simply incorporating high-quality protein into their diet. As a versatile food, the final protein count of a single drumstick can vary based on several factors, including its size, the presence of skin, and the cooking method used. Understanding these variables can help you make informed dietary choices and better track your nutritional intake.

Factors Affecting Protein Content

Several elements play a role in determining the final protein content you consume from one chicken drumstick. A raw, standard-sized drumstick will have different values than a cooked one due to water loss during the cooking process, which concentrates the nutrients. However, the most significant factors are the skin and preparation.

Skin: The presence of the skin adds fat and calories but can slightly influence the overall protein percentage per gram. A skinless drumstick will have a higher protein-to-calorie ratio, making it a leaner option.
Size: The size of the drumstick is the most direct factor. A larger drumstick will naturally contain more meat and therefore more protein. Nutritional information is often provided for a standard 3.5-ounce (100g) serving or per average drumstick, but individual sizes vary significantly.
Cooking Method: How you cook the drumstick affects the final nutritional breakdown. Frying, for instance, adds fats and calories from the oil and any breading, which can change the overall macronutrient ratio. Healthier cooking methods like baking or grilling, without heavy sauces or breading, preserve the lean protein nature of the meat.

Nutritional Breakdown of a Standard Drumstick

Beyond protein, chicken drumsticks offer a range of other essential nutrients. The dark meat in a drumstick is generally higher in certain vitamins and minerals compared to white meat, such as that from the breast.

Iron: Chicken drumsticks provide a good source of dietary iron, which is crucial for oxygen transport in the blood.
Zinc: This mineral is vital for immune function and wound healing.
B Vitamins: Drumsticks contain several B vitamins, including niacin (B3) and B6, which are important for energy metabolism and brain health.

Skin-on vs. Skinless: A Nutritional Comparison

To highlight the difference that removing the skin makes, here is a comparison of nutritional data for an average cooked drumstick (approximately 100g or 3.5 oz):


Nutritional Aspect	Skin-On Drumstick (approx. 100g)	Skinless Drumstick (approx. 95g)
Protein	~27 grams	~23 grams
Calories	~216	~149
Total Fat	~11.2 grams	~5.5 grams
Saturated Fat	~2.2 grams	~2 grams

As the table clearly shows, removing the skin drastically reduces the fat and calorie content while maintaining a very high protein level. This makes the skinless option ideal for those prioritizing lean protein intake.

Cooking Your Drumsticks for Maximum Health Benefits

For those looking to maximize the health benefits of their chicken drumsticks, the cooking method is key. By choosing a healthier approach, you can enjoy this tasty cut of meat without the added fats and calories from frying.

Here are some recommended preparation methods:

Baking: Season drumsticks with herbs and spices and bake in the oven until cooked through. This method requires minimal added fat and results in tender, juicy meat.
Grilling: Grilling imparts a smoky flavor without the need for excess oil. Marinate the drumsticks in a low-sugar sauce or a simple blend of olive oil, lemon juice, and herbs for a healthy, delicious meal.
Slow Cooking: For tender, fall-off-the-bone meat, use a slow cooker with broth and vegetables. This method is great for preparing large batches for meal prep.
Air-Frying: The air fryer can produce crispy-skinned drumsticks with far less oil than traditional frying. It’s a quick and easy way to achieve a satisfying texture.

It is important to always cook chicken to a safe internal temperature of 175°F (85°C) for optimal tenderness and safety, especially near the bone. For additional food safety guidelines, the USDA Food Safety and Inspection Service is an authoritative source.

Conclusion

In summary, one chicken drumstick is an excellent and cost-effective source of high-quality protein. The amount of protein, which averages around 23-27 grams depending on the size, is significantly impacted by the presence of the skin. By opting for a skinless drumstick and choosing healthier cooking methods like baking or grilling, you can enjoy a lean, nutrient-dense meal rich in protein, iron, and B vitamins. This makes the chicken drumstick a valuable component of a balanced and healthy diet, supporting everything from muscle maintenance to overall nutritional well-being.

Frequently Asked Questions

Yes, chicken drumsticks, like all animal products, are considered a complete protein. This means they contain all nine essential amino acids that your body cannot produce on its own.

Cooking concentrates the protein by removing water, making the protein content appear higher per 100 grams. However, methods like deep-frying can add significant fat and calories, while baking or grilling are healthier options that preserve the lean protein profile.

Yes, chicken drumsticks can be part of a weight-loss diet, especially when prepared skinless and with healthy methods like baking or grilling. The high protein content helps promote satiety and preserve muscle mass.

While chicken breast is the leanest cut and highest in protein per 100g, a drumstick still offers a substantial amount. For example, a 100g serving of skinless breast has 32g protein, while a 100g skinless drumstick has around 24g.

No, removing the skin does not change the protein content of the meat itself. It primarily reduces the fat and calorie count, making the drumstick a leaner source of protein.

Chicken drumsticks contain several micronutrients, including iron, zinc, and B vitamins like niacin and B6, which are essential for various bodily functions like energy production and immune health.

Yes, they can be a regular part of a balanced diet when prepared healthily. However, incorporating a variety of protein sources like fish and legumes is generally recommended to ensure a broad nutritional intake.