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Chicken Leg Calories
Rich in protein, moderate fat, source of iron and zinc
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Chicken Leg (120 g) has 212 calories. That works out to 177 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 13.4 g of fat and 0 g of fiber. Its 20.4 µg of Selenium covers 37% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Chicken Leg?
Chicken leg combines the thigh and drumstick in one cut, often sold with the bone and skin. It is commonly roasted, grilled or braised, and makes a substantial main course when cooked whole.
The skin turns crisp when browned, while the darker meat stays tender and juicy. Across many cuisines, chicken legs are served with potatoes, rice or vegetables; leftovers also work well shredded into soup or sandwiches. They are rich in protein and have a moderate amount of fat. For a lighter meal, remove the skin after cooking and pair the meat with a fresh salad or roasted vegetables.
Chicken Leg Nutrition Facts
Selected: 100 g
177
KCAL / 100G
Carbs
0g
· 0% DV
Protein
18g
· 36% DV
Fat
11.2g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 42% · Fat 58%
Chicken Leg Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B6
0.35mg · 21% DV
Biotin
6µg · 20% DV
B5
0.9mg · 18% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
180mg · 26% DV
Zinc
2mg · 18% DV
Iron
1mg · 6% DV
How Nutritious Is Chicken Leg?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Chicken Leg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Leg
To burn the 177 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Chicken Leg Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken Leg Contain Allergens?
No known major allergens
Which Diets Is Chicken Leg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken Leg Fat Profile
SATURATED
3g
MONOUNSATURATED
4.7g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
Compare Chicken Leg
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Frequently Asked Questions About Chicken Leg
What cut is a chicken leg?
A chicken leg usually means the whole leg quarter: the thigh joined to the drumstick. A drumstick is only the lower part, so check which cut a recipe calls for before adjusting cooking time.
How do you keep a chicken leg moist when baking it?
Bake chicken leg pieces with the skin on and avoid overcooking them; the skin and bone help protect the meat from drying out. Let the pieces rest briefly after cooking so the juices settle before serving.
Is chicken leg dark meat?
Yes, chicken leg is dark meat because the thigh and drumstick muscles are used more than breast muscles. It has a richer flavor and generally stays juicier during cooking than lean chicken breast.
Should you remove the skin from a chicken leg before cooking?
No, you do not have to remove chicken leg skin before cooking. Leaving it on helps shield the meat and can produce crisp skin; remove it before or after cooking if you prefer a leaner portion.
Can you cook a chicken leg from frozen?
Yes, a chicken leg can be cooked from frozen, but it takes longer and may cook less evenly than a thawed piece. Use a food thermometer to confirm the thickest part is safely cooked, without touching the bone.
How can you tell when a chicken leg is fully cooked?
A chicken leg is fully cooked when a thermometer shows a safe temperature in the thickest part, away from the bone. Color alone is unreliable, so do not use clear juices or browned skin as the only test.
Can you grill a chicken leg without burning the skin?
Yes, grill chicken leg over moderate, indirect heat first, then move it over direct heat briefly to crisp the skin. Turn it regularly and check the thickest part near the bone to make sure it is cooked through.
How is a chicken leg different from a chicken thigh?
A chicken leg can refer to the thigh and drumstick together, while a chicken thigh is only the upper section attached to the body. Recipes that specify a thigh may need a different cooking time from a whole leg.
How long do cooked chicken legs last in the fridge?
Cooked chicken legs keep for about three to four days in a refrigerator set at 40°F (4°C) or below. Refrigerate them promptly in a covered container, and reheat leftovers thoroughly before eating.
Can you freeze raw chicken legs?
Yes, raw chicken legs freeze well when sealed in a freezer-safe package to limit air exposure. Thaw them in the refrigerator rather than on the counter, and keep raw juices away from ready-to-eat foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.