How Many Calories Are in a Chicken Leg? A Detailed Look

Chicken legs are a popular and tasty part of the chicken. But many people want to know how many calories are in a chicken leg. In this article, we’ll look at the information in detail.

An Overview of Chicken Legs

The drumstick and thigh make up the lower part of a chicken called its legs. They have more fat than white meat like chicken breasts because they are darker. Don’t let that put you off, though. The higher fat content is what makes chicken legs juicy and tasty when they’re cooked.

Chicken legs can be purchased and prepared whole, or drumsticks and thighs can be purchased separately. They can be baked, roasted, grilled, sautéed, or fried. Chicken legs are extremely versatile in recipes like soups, stews, casseroles, curries, and more.

Calorie Content of Chicken Legs

So how many calories are actually in a chicken leg? Here is the calorie breakdown:

• A 3.5 oz (100g) serving of chicken drumstick (without skin) contains 155 calories
• A 3.5 oz (100g) serving of chicken thigh (without skin) contains 140 calories
• A whole chicken leg (including drumstick, thigh, and skin) contains about 212 calories

As you can see, drumsticks contain slightly more calories than thighs when comparing an equivalent weight without skin. Let’s look closer at the calorie content of each part of a chicken leg:

Chicken Drumsticks

Chicken drumsticks are the lower part of the leg with more bone and less meat. A 3.5 oz (100g) serving of drumstick meat without skin contains:

• 155 calories
• 24.2g protein
• 5.7g fat
• 0g carbs

When the skin is left on, the same 3.5 oz (100g) serving of drumstick contains about 185 calories.

Other typical serving sizes for drumsticks and their calorie content:

• 1 small drumstick (about 2.2 oz/62g) with skin: 112 calories
• 1 medium drumstick (about 3.5 oz/100g) with skin: 185 calories
• 1 large drumstick (about 4 oz/113g) with skin: 212 calories

Chicken Thighs

Drumsticks and thighs are about the same amount of meat and fat. A 3. 5 oz (100g) serving of thigh meat without skin has:

• 140 calories
• 18.9g protein
• 6.7g fat
• 0g carbs

With the skin on, a 3.5 oz (100g) serving of thigh contains about 170 calories.

Some other common serving sizes for thighs:

• 1 small thigh (about 2.2 oz/62g) with skin: 102 calories
• 1 medium thigh (about 3.5 oz/100g) with skin: 170 calories
• 1 large thigh (about 4 oz/113g) with skin: 195 calories

Chicken Leg (Drumstick + Thigh)

The number of calories in a whole chicken leg, which includes the drumstick and the skinned thigh, is:

• 1 small leg (about 5 oz/142g): 212 calories
• 1 medium leg (about 7 oz/198g): 331 calories
• 1 large leg (about 8 oz/227g): 382 calories

Nutrients in Chicken Legs

In addition to calories and macronutrients like protein and fat, chicken legs contain a variety of micronutrients and vitamins:

• B vitamins like niacin, vitamin B6, and pantothenic acid
• Minerals like iron, zinc, phosphorus, selenium, and copper
• Vitamin A
• Vitamin K

Chicken thighs, specifically, are a great source of vitamin D. A 3.5 oz (100g) serving contains about 7% of the RDI for vitamin D.

Tips for Preparing Low-Calorie Chicken Legs

If you want to lighten up chicken legs, there are a few easy ways to reduce the calorie count:

• Remove the skin before cooking to eliminate about 30 calories per 3.5 oz (100g) serving
• Bake, grill, or roast the chicken legs instead of frying them
• Avoid breading or coating chicken legs before cooking
• Spice things up with fresh herbs and spices instead of high-calorie sauces
• Pair chicken legs with non-starchy vegetables like broccoli or Brussels sprouts

With some simple substitutions and cooking methods, chicken legs can be a delicious low-calorie option that still provides that juicy flavor.

Chicken Legs Can Fit Into Healthy Eating

Now that you know the calorie counts, chicken legs can absolutely be part of a balanced, healthy diet. A 3.5-4 oz serving of chicken leg provides 25-30g of satisfying protein for less than 200 calories.

Chicken legs and thighs can be a nice change from boring chicken breasts, offering more flavor and nutrition in darker chicken meat. Just be mindful of your portion sizes, and enjoy chicken legs as part of an overall healthy eating pattern.

Nutritional Info per 1 leg – avg 367g (raw) Edible Portion 253g