Nutrition Guide: How much protein is in 400g chicken drumsticks?

November 11, 2025 •

3 min read

Cooked chicken meat has a higher protein concentration per gram than raw meat because water is lost during the cooking process. For a nutritional diet, many want to know exactly how much protein is in 400g chicken drumsticks and the answer depends on whether the meat is raw or cooked, and if the skin is on or off.

Quick Summary

A 400g portion of cooked, skinless, and boneless chicken drumstick meat provides approximately 108 grams of protein. The final protein count is influenced by whether the skin is included, the amount of bone, and the specific cooking method used.

Key Points

108g Protein: 400g of cooked, skinless, boneless chicken drumstick meat contains approximately 108 grams of protein.
Cooking Concentrates Protein: As water evaporates during cooking, the protein concentration increases per unit of cooked weight.
Skin Adds Fat: Leaving the skin on adds significant fat and calories without increasing the protein content of the meat itself.
Nutrient-Rich: Beyond protein, drumsticks provide essential micronutrients, including B vitamins, iron, and zinc.
Bone-in Weight Differs: If starting with 400g of raw, bone-in drumsticks, the final yield of edible cooked meat will be considerably less due to bone and water loss.
Healthy Cooking is Key: Methods like baking, grilling, or air-frying are recommended to maximize nutritional benefits and minimize added fat.
Versatile Protein Source: Chicken drumsticks offer a flavorful and cost-effective way to meet your daily protein requirements.

Protein Content in Chicken Drumsticks

Chicken drumsticks are a versatile and affordable source of high-quality protein, a macronutrient essential for building and repairing muscle, producing hormones, and supporting overall bodily functions. However, determining the precise protein content in a given weight can be tricky due to factors like cooking and the presence of skin and bone.

How Cooking Affects Protein

When chicken is cooked, it loses a significant amount of water, causing the meat to shrink in size and weight. While the total amount of protein remains the same, its concentration increases relative to the final, cooked weight. For instance, 400g of raw chicken will weigh less after cooking but will contain the same total protein. A good rule of thumb is that meat shrinks by about 25% during cooking. Therefore, if a recipe calls for 400g of raw drumsticks, the cooked yield would be approximately 300g of meat (before accounting for bone). To provide the most useful information, nutrition facts typically refer to the cooked weight of the edible portion.

The Calculation for 400g of Cooked Drumsticks

To determine how much protein is in 400g of chicken drumsticks, the most practical approach is to use the cooked, edible weight. Based on nutrition data, cooked, skinless, and boneless drumstick meat contains roughly 27 grams of protein per 100 grams.

Calculation:

Protein per 100g cooked, skinless, boneless meat: 27g
Total protein in 400g: $4 imes 27$g = 108g of protein

Impact of Skin and Bone

The presence of skin and bone in your 400g portion will affect the overall nutritional intake. When preparing drumsticks, you can choose to remove the skin to reduce the fat and calorie content. Cooking methods also play a large role, with frying adding significantly more fat compared to baking or grilling.

Skin-on vs. Skinless (Per 100g cooked):

Skin-on: Approx. 27g protein, 11.2g fat, 216 calories.
Skinless: Approx. 27g protein, 5.7g fat, 175 calories.

Keep in mind that if your initial 400g weight includes the bone, your final yield of edible meat will be less, and so will the total protein. The bone and cartilage can account for up to 33% of a raw drumstick's weight.

Comparison of Chicken Cuts

Choosing the right cut of chicken depends on your dietary goals, whether you prioritize leanness or flavor. While drumsticks offer a great balance, other cuts provide slightly different nutritional profiles.

Nutritional Comparison of Cooked, Skinless Chicken (Per 100g):


Chicken Cut	Protein (g)	Fat (g)	Calories (kcal)
Breast	31-32	3.6	~165
Thigh	25-26	9.5	~208
Drumstick	24-27	5.5-8.2	149-175
Wing	24-30	7.1-13	203-254

Note: Values are approximate and can vary based on source, cooking, and preparation.

Beyond Protein: Micronutrient Benefits

Chicken drumsticks are more than just a protein source; they are also rich in essential vitamins and minerals that are crucial for overall health.

Iron: Vital for transporting oxygen throughout the body, helping to prevent fatigue.
Zinc: Supports immune function and helps with wound healing.
B Vitamins: Drumsticks provide a good source of B vitamins, such as Niacin (B3) and B6, which are essential for energy metabolism.
Selenium: An important antioxidant that helps protect against cell damage.
Phosphorus: Plays a key role in building strong bones and teeth.

Incorporating Drumsticks Into a Healthy Diet

To get the maximum nutritional benefit from your drumsticks without excessive calories, preparation is key. Here are some tips for incorporating them into a healthy eating plan:

Remove the skin: As noted earlier, removing the skin before cooking drastically lowers the fat and calorie count, making it a leaner option.
Choose healthy cooking methods: Opt for baking, grilling, or air-frying over deep-frying. These methods require less added oil and result in a healthier final product.
Use healthy marinades: Flavor your drumsticks with herbs, spices, lemon juice, or yogurt-based marinades instead of high-sugar sauces or heavy batters.
Practice portion control: While 400g of cooked, edible meat is a large amount for a single meal, it can easily be split into multiple servings. Pair a smaller portion with plenty of roasted vegetables and a complex carbohydrate source like quinoa.

Conclusion

In summary, 400g of cooked, boneless, and skinless chicken drumsticks provide a substantial 108g of high-quality protein, making them an excellent choice for anyone focused on muscle repair, satiety, or general protein intake. The final nutritional value, particularly regarding fat and calories, is highly dependent on whether you keep the skin on and your cooking method. By choosing healthier preparation techniques, you can enjoy the juicy flavor and numerous micronutrients of drumsticks as a core component of a balanced nutrition diet.

Frequently Asked Questions

No, eating the skin does not significantly change the protein content of the chicken meat itself. However, it will increase the total fat and calorie count of your meal.

Chicken breast is the leanest cut and offers slightly more protein per 100g (around 31-32g) compared to skinless drumsticks (24-27g). Drumsticks, however, have a slightly higher fat content, which some find adds more flavor.

You should choose one method and stick with it consistently. Weighing cooked meat is often more practical. Just make sure the nutritional information you use corresponds to the cooked weight to be accurate.

Per unit of weight, cooked drumsticks have a higher protein concentration because water evaporates during cooking, and the protein becomes more condensed. For example, 100g of cooked meat contains more protein than 100g of raw meat.

Yes, they can be, especially when the skin is removed. They provide a high amount of protein, which helps with satiety and muscle maintenance. Pairing them with vegetables and healthy carbs makes for a balanced, satisfying meal.

Besides protein, chicken drumsticks are a good source of essential micronutrients, including B vitamins (especially B3 and B6), iron, zinc, phosphorus, and selenium.

For a healthier meal, remove the skin before cooking. Opt for cooking methods like baking, grilling, or air-frying instead of deep-frying, and use light, healthy marinades.

Removing the bone simply reduces the weight of the inedible portion, concentrating the nutrients. The nutritional value of the edible meat portion is not affected by the presence of the bone.