How Much Protein is in One Chicken Leg?

Around the world, chicken is one of the most popular protein sources. There are so many cuts and parts of chicken that it can be hard to figure out how much protein is in each one. In this article, we’ll look at the protein content of the leg, which is one of the most common chicken parts.

An Overview of Chicken Legs

Chicken legs are a cheap and tasty way to get meat from a chicken. The leg is split into two main parts: the drumstick and the thigh.

The drumstick is the lower part of the leg and contains the calf muscle. It’s the fattiest part of the chicken leg. Drumsticks are oval in shape with a bone running through the center.

Chicken thighs make up the upper part of the leg. Chicken thighs contain less fat than drumsticks and are composed of leg muscle. Skinless chicken thighs are a great source of lean protein.

Chicken legs are an excellent source of protein and nutrients like iron, zinc, vitamin B12, and selenium. They contain more fat than chicken breasts but less fat than chicken wings.

How Much Protein is in a Chicken Leg?

There are different cuts of chicken legs with different amounts of protein. If the skin is left on, the protein content changes.

Here is the protein content for a 4 ounce serving of boneless, skinless chicken leg:

• Chicken thigh – 25.4 grams of protein
• Chicken drumstick – 27.2 grams of protein

When you look at boneless and skinless servings, you can see that chicken drumsticks have a little more protein than chicken thighs.

However, chicken legs are often consumed bone-in and with the skin left on. Here is the protein content for a 4 ounce serving of chicken legs cooked with the bone in and skin on:

• Chicken thigh – 19.6 grams of protein
• Chicken drumstick – 17.3 grams of protein

So when cooked with the bone and skin, chicken thighs contain more protein than drumsticks in a 4 ounce serving.

The skin contains some fat so chicken legs with the skin on will be higher in calories and fat compared to skinless. The bone also adds weight without adding protein.

Protein in a Whole Chicken Leg

When comparing an entire chicken leg including both the thigh and drumstick, a typical leg will weigh around 8-10 ounces.

A 9 ounce chicken leg with the bone in and skin on contains approximately:

• Calories: 330
• Protein: 32 grams
• Fat: 23 grams

If you remove the skin, the protein will stay the same but the calories and fat grams will decrease.

A boneless, skinless chicken leg (thigh and drumstick) will have about 50-55 grams of protein total.

• A whole chicken leg with skin contains about 32 grams protein
• A skinless chicken leg contains around 50 grams protein

Daily Protein Needs

The average person needs around 0.8 grams of protein per kilogram of body weight per day.

This equals:

• 56 grams of protein per day for the average sedentary man
• 46 grams per day for the average sedentary woman

Active individuals and athletes need even more protein – generally 1.2 to 2.0 grams per kilogram.

As long as you are getting an adequate daily amount of protein from a variety of foods, chicken legs can be an excellent addition to your diet.

Health Benefits of Chicken Legs

Chicken legs provide plenty of protein in addition to essential vitamins and minerals. Here are some of the top health benefits of chicken legs:

• Lean protein for muscle: Chicken legs are an efficient protein source for building and repairing muscle. The protein in chicken legs is readily used by the body.

• Immune function: Chicken contains selenium and zinc which support proper immune system function.

• Energy production: Chicken is packed with B-vitamins like niacin, vitamin B6, and vitamin B12 that help produce energy from the foods we eat.

• Iron for blood and brains: Chicken provides heme iron which is the most easily absorbed form of iron. This is crucial for oxygen delivery and cognitive function.

• Anti-inflammatory: Chicken contains amino acids like glycine and arginine that help control inflammation. The omega-3 fatty acids in chicken fat also exhibit anti-inflammatory effects.

Simple Ways to Cook Chicken Legs

Chicken legs can be prepared in endless ways. Here are some simple, healthy cooking methods:

• Baked chicken legs – Rub with spices, bake at 375°F for 30-40 minutes until cooked through.

• Grilled chicken legs – Grill over medium heat for 15-20 minutes, turning halfway. Brush with olive oil and add seasoning.

• Roasted chicken legs – Toss chicken legs with oil, salt, and pepper. Roast at 400°F for 35-40 minutes.

• Chicken leg soup – Simmer chicken legs with vegetables and seasonings in broth until chicken is cooked and tender.

• Curried chicken legs – Cook chicken legs in a curry sauce made with spices like turmeric, cumin, garlic, and ginger.

• Chicken tacos – Shred cooked chicken leg meat and place in warmed tortillas with desired toppings like pico de gallo.

Chicken legs are budget-friendly, contain no carbohydrates, and provide a substantial amount of protein in each serving. Give chicken legs a try if you are looking to increase your protein intake without breaking the bank.

Energy: 329 calories