Understanding How Many Calories Are in an Average Chicken Leg

January 3, 2026 •

3 min read

A medium-sized, cooked chicken leg with the skin on contains approximately 305 calories. However, the total calorie count is not a fixed number and varies significantly based on factors like size, whether the skin is removed, and the cooking method. Understanding these variables is key to an accurate estimate.

Quick Summary

Calorie content for an average chicken leg changes based on its size, skin, and preparation. This article breaks down the nutritional differences for common preparations, including estimates for drumsticks and thighs.

Key Points

Variable Calories: The calorie count for a chicken leg is not fixed, varying widely depending on size, preparation, and the presence of skin.
Skin Matters: Removing the skin is the most effective way to reduce the calorie and fat content of a chicken leg, saving around 50-70 calories per serving.
Cooking Method Impact: Healthier cooking methods like grilling or baking produce significantly fewer calories than deep frying.
Drumstick vs. Thigh: While both are dark meat, thighs generally contain more calories and fat than drumsticks.
Nutrient-Dense: Chicken legs are an excellent source of protein, B vitamins, iron, and zinc, offering significant nutritional benefits beyond just calories.
Portion Control: The final calorie count is also directly related to portion size; a smaller leg means fewer calories overall.

Factors That Influence Chicken Leg Calories

The calorie content of a chicken leg is not a single, universal value. It is influenced by several key factors that health-conscious individuals should consider for accurate dietary tracking.

Size and Cut

A chicken leg is composed of two parts: the thigh and the drumstick. The overall calorie count is the sum of these parts, and their respective sizes can vary. A larger leg, with a bigger thigh and drumstick, will naturally contain more calories than a smaller one.

Skin On vs. Skin Off

One of the most significant factors affecting the calorie count is the presence of the skin. The skin contains a high amount of fat, and removing it can drastically reduce the total calories. For example, a cooked, skin-on drumstick has around 216 calories per 3.5-ounce serving, while a skinless one has closer to 160–200 calories.

Cooking Method

How a chicken leg is prepared also plays a crucial role in its nutritional profile. A chicken leg fried in oil will have a much higher calorie count than one that is grilled, roasted, or baked. Added sauces and marinades can also increase the total calories and sugar content.

Calorie Breakdown: Drumstick vs. Thigh

To better understand the calories in a chicken leg, it's helpful to look at its individual components.

Drumstick (with skin): A 3.5-ounce (100g) serving contains about 216 calories, 27 grams of protein, and 11.2 grams of fat.
Drumstick (skinless): A 3.5-ounce (100g) serving contains about 155 calories, 24.2 grams of protein, and 5.7 grams of fat.
Thigh (with skin): A 3.5-ounce (100g) serving has approximately 229 calories, 25 grams of protein, and 15.5 grams of fat.
Thigh (skinless): A 3.5-ounce (100g) serving has around 176 calories, 25 grams of protein, and 8 grams of fat.

Nutrient Profile Beyond Calories

While calories are a primary concern, chicken legs offer much more than just energy. They are a rich source of essential nutrients that support overall health.

Protein

Chicken legs provide a high-quality, complete protein, which is vital for building and repairing tissues, supporting muscle growth, and producing enzymes and hormones.

Vitamins and Minerals

Chicken legs are loaded with B vitamins, particularly Niacin (B3), B6, and B12, which help convert food into energy. They also contain important minerals like iron, zinc, phosphorus, and selenium.

Calorie Comparison Table: Chicken Leg Preparations


Chicken Leg Preparation	Skin On/Off	Calories (per 3.5 oz / 100g)	Notes
Drumstick (Roasted)	Skin On	~216 kcal	Includes fat from the skin.
Drumstick (Roasted)	Skinless	~155 kcal	Significantly lower fat content.
Thigh (Roasted)	Skin On	~229 kcal	Highest fat content of the options.
Thigh (Roasted)	Skinless	~176 kcal	A more moderate calorie choice.
Leg (Fried, Flour Coated)	Skin On	~284 kcal	Calories increased by frying and coating.

Tips for Reducing Chicken Leg Calories

Here are some simple strategies to reduce the calorie count of your chicken leg meals:

Remove the skin: This is the most effective way to cut down on fat and calories.
Opt for healthier cooking methods: Choose grilling, baking, or roasting over frying.
Use low-calorie marinades: Utilize spices, herbs, and lemon juice instead of oil-based sauces.
Trim visible fat: Before cooking, take a moment to cut off any excess visible fat from the meat.
Mind your portion sizes: Stick to an appropriate serving size, especially if you are watching your calorie intake.

Conclusion

In conclusion, there is no single answer to how many calories are in an average chicken leg, as the number is highly dependent on preparation and serving size. A typical skin-on leg can range from 200 to over 300 calories, while removing the skin and opting for leaner cooking methods can substantially lower this number. By paying attention to these details, you can easily fit chicken legs into a balanced and healthy diet. For more detailed information on chicken nutrition, you can consult resources like Healthline's guide on calories in chicken.

Frequently Asked Questions

Not necessarily. While dark meat from the chicken leg is higher in fat and calories, it also contains more iron, zinc, and B vitamins. For many, its richer flavor and moisture content make it a preferable option. For calorie-conscious individuals, removing the skin significantly closes the nutritional gap with chicken breast.

To reduce the calorie count, always remove the skin and excess fat before cooking. Opt for cooking methods such as grilling, baking, or air frying instead of deep frying. You can also use low-calorie seasonings and marinades instead of high-fat sauces.

A typical flour-coated, fried chicken leg with the skin on contains approximately 284 calories per bone-removed serving, according to Eat This Much. The final number can vary based on the amount of breading and oil used.

A chicken thigh is generally more calorific than a drumstick of a similar size, primarily due to a higher fat content. For example, a 3.5 oz skin-on thigh has about 229 calories, while a skin-on drumstick has around 216 calories.

Calorie counts are almost always provided for the edible portion of cooked meat, as that is how it is consumed. The numbers for raw chicken are typically higher by weight before bone removal and fat rendering during cooking. Always refer to cooked nutritional data for accuracy.

Removing the bone itself does not change the calorie count of the meat. However, nutritional information is often presented per 100g of edible, bone-removed meat, which provides a consistent reference point. The bone is not consumed and contains no calories.

Yes, you can. Chicken legs, especially when skinless and cooked healthily, can be a great source of lean protein. They are an affordable and versatile food that fits well into many dietary plans, including those focused on weight management. The key is portion control and preparation.