Understanding How Much Protein Is in a Single Leg Across Different Meats

December 22, 2025 •

4 min read

According to Healthline, a 100-gram serving of skinless, cooked chicken drumstick provides approximately 24 grams of protein. Knowing how much protein is in a single leg varies greatly by the animal and cut, but provides a valuable source of essential amino acids for muscle growth and repair.

Quick Summary

The protein in a single leg varies significantly by animal, specific cut like drumstick or thigh, cooking method, and presence of skin. Common options like chicken, turkey, and beef offer high-quality protein, with specific amounts dependent on these factors.

Key Points

Chicken Legs: A cooked, skinless chicken drumstick offers around 23g of protein, while a thigh provides about 27g.
Turkey Legs: Turkey leg meat is slightly more protein-dense than chicken, with 28.5g per 100g serving.
Cooking Matters: Frying adds fat, reducing the protein-to-calorie ratio, whereas roasting or grilling is a leaner option.
Skin vs. No Skin: Removing the skin significantly lowers the fat and calorie content, resulting in a leaner, higher-protein-per-calorie meal.
Other Leg Meats: Beef shank contains about 22g of protein per 100g, while pork hock offers around 19g per 100g.
Cut Variation: The specific cut of meat, whether drumstick, thigh, or a larger leg quarter, directly impacts the total protein content of a single serving.

The question of how much protein is in a single leg is more complex than it appears, as the answer depends on the animal source, the specific cut, and preparation methods. Animal legs are excellent sources of high-quality, complete proteins, which provide all the essential amino acids your body needs to function. This article will explore the protein content of various types of animal legs, helping you make informed nutritional decisions.

Chicken Leg Protein: Drumsticks, Thighs, and Quarters

Chicken is one of the most popular and affordable protein sources. A 'chicken leg' is typically composed of two parts: the drumstick and the thigh, though it is often sold whole as a leg quarter.

Chicken Drumsticks

Skin-off: A single skinless, cooked chicken drumstick (approx. 95 grams) contains about 23 grams of protein. The average protein content per 100 grams is around 24 grams.
Skin-on: Including the skin increases both the fat and calorie content. A 100-gram skin-on drumstick has roughly 27 grams of protein, according to Grassland Beef, alongside higher fat levels.
Cooking Method: Frying a drumstick can lower its protein concentration relative to baking or grilling due to the added calories from fat and the reduction in moisture content.

Chicken Thighs

Skin-off: A cooked, skinless chicken thigh (approx. 111 grams) contains around 27 grams of protein, which is about 25 grams per 100 grams.
Skin-on: With skin and bone, a 6-ounce (170g) raw chicken thigh offers approximately 38 grams of protein. Roasting an average bone-in, skin-on thigh (150g cooked) can yield about 30 grams of protein.
Dark Meat: The darker color of thigh meat comes from myoglobin, a protein that carries oxygen, and does not negatively impact its overall nutritional value.

Chicken Leg Quarters

Bone-in, skin-on: A single chicken leg quarter (including thigh and drumstick) is a larger portion. One raw, averaged-sized leg quarter (367g) has an edible portion of 253g, containing 41.6g of protein. Roasted leg quarters can contain up to 26.2 grams of protein per 100g.

Turkey and Other Leg Meats

Beyond chicken, other animals offer substantial protein in their leg meat. Different species have unique nutritional profiles.

Turkey Legs

Turkey legs are famously large and rich in protein. A 100g serving of turkey leg meat provides approximately 28.5g of protein, making it a slightly denser source of protein than chicken. One large turkey leg, with the bone and skin removed, can offer around 70 grams of protein. This makes turkey legs a powerhouse of muscle-building nutrients.

Beef Leg (Shank)

Beef shank is known for its tough, flavorful meat and is often used for slow-cooked dishes like stews and osso buco. A 100g portion of raw beef shank provides about 22 grams of protein. The cooking process, which tenderizes the meat by breaking down collagen into gelatin, does not diminish its excellent protein content.

Pork Leg (Hock)

Pork hock, or ham hock, comes from the lower part of the pig's leg. It's often used for braising and adding flavor to soups. Nutritional data indicates that a 100g serving of cooked pork hock contains approximately 19 grams of protein. This cut is also high in connective tissue, which, like beef shank, transforms into gelatin when cooked slowly.

Factors Affecting Protein Content

Several elements can influence the final protein count of your meal:

Cooking Method: Frying adds fat, diluting the protein density. Baking, grilling, or boiling are leaner alternatives.
With vs. Without Skin: The skin is primarily fat, so removing it increases the protein-to-calorie ratio, resulting in a leaner cut.
Bone-in vs. Boneless: Nutritional information often differs between bone-in and boneless cuts because the bone adds weight but no protein to the total mass. A boneless, skinless serving is a better measure of actual meat protein.

Leg Protein Comparison Table


Meat (per 100g, cooked, skinless)	Approximate Protein (g)	Approximate Fat (g)	Typical Use
Chicken Drumstick	24	5.7	Grilling, Frying, Roasting
Chicken Thigh	25	7.4	Roasting, Braising, Stir-frying
Turkey Leg	28.5	8.4 (approx)	Roasting, Stewing, Grilling
Beef Shank	22	4 (raw)	Osso Buco, Stews, Soups
Pork Hock	19	10 (raw)	Braising, Flavoring Stocks

Conclusion

There is no single answer to the question of how much protein is in a single leg, as it depends on the animal source and specific cut. Chicken legs offer a robust amount of protein, typically 23-27 grams per serving, depending on the cut and skin. Turkey legs contain a higher protein density per 100 grams, while beef shank and pork hock offer excellent protein, particularly when cooked slowly. By considering the type of meat, the cut, and the cooking method, you can accurately estimate the protein contribution of a single leg to your diet. For athletes or those focused on lean protein, opting for skinless chicken or turkey legs provides a great balance of nutrients and flavor.

Learn more about protein-rich foods from authoritative sources like the Harvard T.H. Chan School of Public Health to supplement your diet. [Link to Harvard nutrition source: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/] (Placeholder URL to be replaced).

Frequently Asked Questions

Cooking does not significantly change the total amount of protein in a leg, but it does alter its concentration per gram by removing moisture. High-fat cooking methods like frying add calories that can change the protein-to-calorie ratio.

Yes, all poultry meat provides high-quality, complete protein containing all essential amino acids. While chicken breast is leaner, both leg and breast meat are excellent sources of protein for muscle repair and growth.

Removing the skin from a chicken leg does not remove protein from the meat itself. However, it significantly reduces the total fat and calorie count, making the remaining meat a more protein-dense food.

A very large turkey leg, with the skin and bone removed, can provide up to 70 grams of protein, according to nutritional data. The average protein density is around 28.5g per 100g of meat.

Beef shank, which is rich in collagen and protein, is typically used for slow-cooking dishes like stews and soups. The slow cooking process tenderizes the meat and adds depth of flavor to the broth.

Both drumsticks and thighs are excellent protein sources. Per 100 grams, thighs are slightly higher in protein (25g vs 24g) but also contain more fat and calories. Your choice depends on your preference for leanness and flavor.

Pork hock provides about 19 grams of protein per 100g when cooked. It is generally lower in protein density compared to leaner cuts like chicken and turkey legs but is valued for its rich flavor and high collagen content when braised.