1 serving (60 grams) contains 124 calories, 15.4 grams of protein, 6.9 grams of fat, and 0.1 grams of carbohydrates.
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Nutrition Information
Calories |
278.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 19% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 201.2 mg | 67% | |
| Sodium | 529.2 mg | 23% | |
| Total Carbohydrates | 0.2 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.2 g | ||
| protein | 34.6 g | 69% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 29.7 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 376.6 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chicken leg
Chicken leg, part of the bird’s dark meat, is prized in global cuisines, especially in Asian, Mediterranean, and Southern-style cooking. It includes the thigh and drumstick and is known for its juicy and rich flavor, often used in roasting, grilling, or making stews. Per 100 grams, it typically provides around 177 calories, 20.2 grams of protein, and 8.1 grams of fat. This cut is an excellent source of essential nutrients like vitamin B12, niacin (B3), selenium, phosphorus, and zinc, crucial for energy production, immunity, and bone health. Its dark meat content also contains slightly more iron and zinc than white meat, making it nutritionally fulfilling.
Health Benefits
- High-quality protein (20.2 g per 100 g) supports muscle repair, growth, and overall body tissue health.
- Rich in selenium (24% DV per 100 g), a mineral vital for immune function and thyroid hormone regulation.
- Provides vitamin B3 (niacin) which aids in energy metabolism and maintaining healthy skin and nerves.
- Contains vitamin B12 (10% DV per 100 g), crucial for red blood cell production and neurological function.
- Provides iron (1.1 mg per 100 g), which supports oxygen transport in the bloodstream, especially beneficial for combating fatigue.
Dietary Considerations
Selection and Storage
Refrigerate raw chicken legs at 40°F (4°C) or below and use within 1-2 days, or freeze at 0°F (-18°C) for longer storage. Cook to an internal temperature of 165°F (74°C) for safety.
Common Questions About Chicken leg Nutrition
Is a chicken leg high in protein?
Yes, a chicken leg is a great source of protein. On average, a cooked chicken leg (drumstick and thigh with skin) contains approximately 25-30 grams of protein, depending on the size, making it a nutritious option for muscle repair and overall health.
Can I eat chicken legs on a keto or low-carb diet?
Yes, chicken legs are an excellent choice for a keto or low-carb diet. They are naturally low in carbohydrates, with virtually zero carbs, and rich in healthy fats (especially with the skin on) and protein that align with keto dietary requirements.
What are the health benefits or concerns of eating chicken legs?
Chicken legs provide essential nutrients such as protein, zinc, and phosphorus, which support muscle growth, immune function, and bone health. However, eating the skin increases the saturated fat content, so moderation is advised for those managing cholesterol levels. Opt for skinless chicken legs to reduce fat and calorie intake if necessary.
What is the recommended serving size for chicken legs?
A typical serving size is one chicken leg per person, which includes one drumstick and one thigh. This portion provides about 250-300 calories (with the skin) and is sufficient as a main protein source in a meal. Portions can be adjusted based on dietary needs or level of physical activity.
How do chicken legs compare to chicken breast nutritionally?
Chicken legs generally have more fat and calories than chicken breast but also offer richer flavor due to the higher fat content. While a 3-ounce serving of chicken breast contains about 26 grams of protein and 2-3 grams of fat, the same serving of chicken leg with skin provides around 23 grams of protein and 9-12 grams of fat, making breast a leaner option but legs more satisfying for high-fat diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Chicken leg DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Why is chicken a good source of lean protein?Harvard T.H. Chan School of Public HealthExplains why chicken, including legs, is a nutrient-dense protein source and its role in promoting health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
