What is the nutritional value of a chicken leg?

December 6, 2025 •

4 min read

Approximately 172 calories and 24 grams of protein are found in a 100-gram serving of cooked, skinless chicken drumstick. However, the nutritional value of a chicken leg goes beyond these basics.

Quick Summary

This article explores the nutritional profile of chicken legs, focusing on protein, healthy fats, and vital vitamins and minerals like iron, zinc, and selenium. Preparation methods are addressed, and a comparison with other chicken cuts is provided.

Key Points

High-Quality Protein: Chicken legs are full of complete protein, which is essential for muscle growth, repair, and overall body function.
Rich in B Vitamins: Dark meat offers a good supply of B vitamins, such as niacin, B6, and B12, that are crucial for energy metabolism.
Higher Mineral Content: Compared to chicken breast, chicken legs provide more iron and zinc, which supports immune function and oxygen transport.
Healthy Fats for Flavor: The dark meat's higher fat content contributes to juicier, more flavorful dishes and assists with fat-soluble vitamin absorption.
Preparation Matters: The cooking method significantly impacts the final nutritional value; baking, roasting, or grilling are healthier than frying.
Balanced Dietary Choice: Chicken legs, prepared healthily, offer a mix of macros and micros that fit well into different dietary plans.

A Closer Look at the Macros and Micros of Chicken Legs

The nutritional value of a chicken leg is considerable, offering a blend of macronutrients and micronutrients that support different bodily functions, and is more than just a tasty protein source. The dark meat in the leg, which includes both the thigh and drumstick, has a different nutritional profile from white meat cuts like the breast. This difference stems from its higher fat content, which adds to its rich taste and juiciness while also providing a different array of vitamins and minerals.

Protein: A Building Block for Your Body

Chicken legs are an excellent, complete protein source, with all nine essential amino acids needed for muscle repair, growth, and maintenance. A 100-gram (3.5-ounce) serving of a skinless, cooked drumstick can provide a large portion of an adult's daily protein needs. This high protein content supports satiety, making you feel fuller and assisting in weight management. The combination of protein and other nutrients in chicken legs makes them a valuable dietary component for athletes and people trying to build muscle.

Fats: Flavor and Function

Chicken legs contain more fat than the very lean chicken breast. A 100-gram skinless, cooked drumstick has about 5.7 grams of total fat, which is a mix of saturated and unsaturated fats. Removing the skin reduces fat and calorie intake. The fat in chicken legs makes the meat succulent and flavorful, preventing it from drying out during cooking. Additionally, these fats help absorb fat-soluble vitamins and support hormone production. The higher fat content is beneficial for those on low-carb or keto diets.

Vitamins and Minerals: A Nutrient Powerhouse

Chicken legs are rich in several key micronutrients vital for overall health. Compared to white meat, the dark meat contains higher levels of specific vitamins and minerals.

Here's a breakdown of the key micronutrients found in chicken legs:

B Vitamins: The leg is an excellent source of B vitamins, such as niacin (B3), B6, and B12. These vitamins are crucial in energy metabolism, converting food into usable energy. Niacin also supports brain function, while B12 is essential for nerve function and red blood cell formation.
Iron: Dark meat is known for its higher iron content compared to chicken breast. Iron helps transport oxygen throughout the body, and its deficiency can cause fatigue and anemia.
Zinc: Zinc, an essential mineral found in chicken legs, is crucial for a healthy immune system and supports wound healing.
Selenium: This powerful antioxidant helps protect the body's cells from damage caused by free radicals. Chicken legs can provide a substantial portion of the daily recommended intake of selenium.
Phosphorus: Phosphorus, important for strong bones and teeth, works with calcium to build and preserve bone health.

Comparison: Chicken Leg vs. Chicken Breast

A comparison helps to understand how the nutritional value of a chicken leg compares to other cuts, particularly the breast. The choice depends on dietary goals and taste preferences.


Nutritional Aspect	Chicken Leg (skinless, 100g)	Chicken Breast (skinless, 100g)
Calories	~172 kcal	~165 kcal
Protein	~24g	~32g
Total Fat	~5.7g	~3.6g
Saturated Fat	Higher than breast	Lower than leg
Iron	Higher than breast	Lower than leg
Zinc	Higher than breast	Lower than leg
B Vitamins	Excellent source, especially B3, B6, B12	Excellent source, especially B6 and Niacin
Flavor	Richer, juicier due to fat	Leaner, milder

As the table shows, the breast is the leaner option with a higher protein-to-calorie ratio, making it ideal for those managing calorie and fat intake. However, the leg offers more iron and zinc, and its higher fat content results in a more succulent product. The ideal choice depends on your nutritional needs and culinary application. For instance, a braising or slow-cooking recipe benefits from the leg's flavor and moisture, while a stir-fry may call for the leaner breast meat.

The Impact of Preparation on Chicken Leg Nutrition

How a chicken leg is prepared has a significant impact on its final nutritional value.

Baking or Roasting: These methods preserve the nutrients and allow for excess fat to drain away, especially when cooking the leg skin-on. Removing the skin before eating can further reduce the fat content.
Grilling: Grilling is a healthy cooking method that can result in a flavorful, juicy chicken leg with minimal added fat.
Frying: Frying chicken legs significantly changes the nutritional profile by adding calories and fat from the oil and batter. High heat frying can also lower levels of some B vitamins.
Skin On vs. Skin Off: As mentioned, cooking with the skin on adds fat and calories, but it helps retain moisture and flavor. Removing the skin before consuming creates a healthier meal.

Making the Most of Your Chicken Legs

Incorporating chicken legs into a balanced diet is easy and can offer great nutritional benefits. Tips for enjoying them healthfully include:

Marinade for Flavor: Use marinades with acidic ingredients like lemon juice or vinegar to tenderize the meat and help your body absorb more iron and zinc.
Complement with Vegetables: Pair chicken legs with various colorful vegetables to create a balanced, nutrient-rich meal.
Consider Cooking Methods: Choose baking, roasting, or grilling to maximize the nutritional benefits and control fat intake.
Mindful Portions: Chicken legs, especially with the skin, have more calories than breast meat, so be mindful of portion sizes to align with your dietary goals.

The Takeaway

The nutritional value of a chicken leg is high, offering a rich source of quality protein, essential vitamins, and vital minerals. Its higher fat content compared to chicken breast contributes to a richer flavor and provides additional nutrients like iron and zinc. You can enjoy chicken legs as a healthy part of a balanced diet by understanding how preparation methods affect its nutritional profile. The chicken leg is a worthy choice that proves healthy eating doesn't have to be bland, whether you're building muscle, managing weight, or seeking a delicious meal. The USDA provides more detailed information on nutrition, and it is a trusted authority on food composition.

Frequently Asked Questions

Yes, chicken legs can be part of a healthy diet for weight loss when prepared correctly. They have a significant amount of protein, which promotes satiety and can help with overall calorie intake management. Removing the skin before eating is a simple way to reduce fat and calories.

Yes, chicken legs generally have more of certain vitamins and minerals than chicken breast. They are a richer source of iron and zinc.

Neither is universally 'better.' The best choice depends on specific nutritional goals. Dark meat offers more iron, zinc, and flavor, while white meat is leaner with a higher protein-to-calorie ratio.

A 100-gram (3.5-ounce) serving of skinless, cooked chicken drumstick has about 24 grams of protein. This makes it a great source of high-quality protein, which helps build muscle.

Yes, removing the skin from a cooked chicken leg significantly reduces the total fat and calorie content. Cooking with the skin on can keep the meat moist, but removing it afterwards makes for a leaner meal.

A chicken leg (dark meat) has a higher fat content than a chicken breast (white meat). For instance, a 100g skinless, cooked drumstick has around 5.7g of fat, while a breast of the same size has about 3.6g.

Healthy cooking methods like baking, roasting, or grilling are ideal for chicken legs. These techniques preserve nutrients while allowing excess fat to drain away. Using marinades can enhance flavor without adding unhealthy fats.