Chicken legs provide protein and phosphorus essential to good health.
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Chicken is a staple in many diets -- the average American eats 90 pounds annually, according to the University of South Florida -- and chicken legs' juicy dark meat works well in a variety of dishes. Chicken legs make healthy additions to your diet, too, providing minerals and vitamins your cells require to function. Just make sure to remove the skin and fat from chicken legs before cooking to minimize your saturated fat intake.
Protein and Fat
Chicken legs contain a moderate number of calories -- each drumstick, with the skin removed, provides 106 calories, while a skinless chicken thigh contains 176 calories. Both cuts of chicken leg provide ample amounts of protein, a nutrient important for tissue repair and muscle growth. Each drumstick offers 17 grams of protein, and each thigh contains 28 grams. This contributes a significant amount toward your daily protein intake requirements of 46 grams for women and 56 grams for men. Chicken legs also contain some fat -- 3.7 grams per drumstick and 6.2 grams per thigh. This fat provides energy to fuel your lifestyle and aids in vitamin absorption.
Essential Minerals
Incorporating chicken legs boosts your mineral intake, providing significant amounts of selenium and phosphorus. Selenium makes up a component of several enzymes in your cells, and its role in enzyme activity supports the function of your thyroid gland and protects your blood vessels from damage. Phosphorus also helps control enzyme activity, and it makes up a component of your cell membranes and DNA. Eating a chicken thigh increases your selenium intake by 30.9 micrograms -- 56 percent of your daily selenium needs -- and your phosphorus intake by 265 milligrams, or 39 percent of the recommended daily intake. Each chicken drumstick contains 18.5 micrograms of selenium and 158 milligrams of phosphorus -- 34 percent and 23 percent of your recommended daily selenium and phosphorus intakes, respectively.
Beneficial Vitamins
Chicken legs also offer some benefits because of their vitamin content. They supply ample amounts of vitamin B-12 -- a vitamin important for nerve cell health and regulation over gene activity -- as well as pantothenic acid, a nutrient that promotes healthy cell metabolism. Each chicken thigh provides 0.84 microgram of vitamin B-12, which is 35 percent of your daily B-12 needs, and 1.7 milligrams of pantothenic acid, or 34 percent of the recommended daily intake. Chicken drumsticks provide slightly less B-12 and pantothenic acid -- 0.5 microgram of vitamin B-12 and 1.03 milligrams of pantothenic acid. This contributes 21 percent of both your daily recommended B-12 and pantothenic acid intakes.
Serving Tips and Suggestions
For the leanest meal, remove the skin from your chicken legs and trim away any visible fat before cooking. Avoid preparation methods -- such as frying -- that require you to add large amounts of oil during cooking. Instead, make flavorful roasted chicken legs -- season the chicken with fresh rosemary and thyme before cooking, and add a dash of ground black pepper before serving. Alternatively, sear chicken thighs in a small amount of olive oil to seal in moisture, and then add chicken stock, along with chopped potatoes, carrots and parsnips, for a healthful chicken stew.
FAQs
Protein and Fat
Is eating chicken legs healthy? ›
A chicken leg is an excellent source of selenium providing 66.3 mcg more than 100% of the daily value (DV) and niacin, providing 15.6 mg or 97.5% of the DV. It is also an excellent source of other vitamins and minerals including vitamin B6, phosphorus, pantothenic acid, iron, and zinc.
How many chicken drumsticks should I eat? ›
An average drumstick weighs about 4 ounces, with roughly 1 1/2 ounces of meat (without skin or bone). Plan on two drumsticks per person or more for big eaters. One drumstick should be enough for children under 6.
What is the healthiest part of the chicken to eat? ›
The chicken breast is lean and has the most protein by weight, making it ideal for people who want to lose weight, maintain muscle mass and improve recovery. Fattier cuts like the thigh, drumstick and wings have more calories, which make them better for people wanting to build muscle or gain weight.
Are chicken legs heart healthy? ›
The chicken thighs and drumsticks are just as useable as the breast, and they are still healthy choices. All parts of the chicken have the same amount of protein per serving. Chicken thighs have monounsaturated fat, which is an anti-inflammatory and heart healthy fat.
Are chicken legs high in cholesterol? ›
The truth is, chicken by nature has lower cholesterol than any other cut, and lower fat than most cuts. The part of the chicken used for cooking and the method of preparation will determine its cholesterol raising effects. The breast of a chicken has the least cholesterol, followed by the thighs, wings, and legs.
Is the skin on chicken drumsticks healthy? ›
Chicken skin contains a high amount of healthy unsaturated fat. In 1oz of chicken skin, there is a total fat content of 8.1g. This is made up of 2.3g of saturated fat, 3.4g of monounsaturated fat, and 1.7g of polyunsaturated fat.
Are drumsticks good or bad for you? ›
Regular addition of drumstick in the diet is well-known to control diabetes and high blood pressure fortifies the bone, improves skin health, treats erectile dysfunction and enhances libido. Right from the root, bark, leaves, pod, flowers, fruits and seeds are used extensively in traditional medicine.
Which is healthier, chicken legs or thighs? ›
Protein and Fat
Each drumstick offers 17 grams of protein, and each thigh contains 28 grams. This contributes a significant amount toward your daily protein intake requirements of 46 grams for women and 56 grams for men. Chicken legs also contain some fat -- 3.7 grams per drumstick and 6.2 grams per thigh.
What percentage of a chicken leg is meat? ›
Bone & Calcium Amounts
| Raw Meaty Bone | Bone % | Meat % |
|---|
| Chicken Breast | 20% | 80% |
| Chicken Leg Quarter | 30% | 70% |
| Chicken Leg | 27% | 73% |
| Chicken Thigh | 21% | 79% |
8 more rowsThe highest fat content in a chicken comes from the skin, followed by the wings, which just barely edge out the next-fattiest cut of chicken meat, the thigh. Next up is the drumstick, followed by breast meat, which is the leanest cut of chicken.
Which part of the chicken should not be eaten? ›
So, when eating chicken meat, it is better not to consume the skin, which consists entirely of fat and, in addition, may contain a large number of bacteria. It is also recommended not to eat the lungs, because even heat treatment at a temperature of high is not able to completely remove all parasites from them.
What is the cleanest chicken to buy? ›
At the grocery store, the best chicken you can buy will be organic, free-range or pasture raised, antibiotic free, and air-chilled. This combo is the winner, winner chicken dinner.
Should you eat chicken legs? ›
Chicken legs and thighs are an excellent source of many essential nutrients. Iron and zinc, which are important for a healthy immune system, are present in much higher quantities in dark meat than in white meat.
Can heart patients eat drumsticks? ›
Yes, drumstick (moringa) is high in potassium. It contains significant amounts of this essential mineral, which plays a crucial role in maintaining proper heart and muscle function.
Is chicken legs good for high blood pressure? ›
Chicken is not only a delicious and versatile choice, but it also is backed by dietary recommendations and research, making it a healthy addition to your eating routine, especially if trying to lower blood pressure.
Can I eat drumsticks for weight loss? ›
Drumsticks are low in calories and fat but high in fiber, making them an ideal addition to a weight loss or weight management diet. The fiber content promotes satiety, reduces appetite, and prevents overeating, thus aiding in weight control.
Is it safe to eat chicken leg bones? ›
Chicken bones can cause serious health problems if they are not chewed properly or are swallowed whole. As a foreign body, it can become stuck in the food pipe (esophagus), the windpipe (trachea), or even the intestines. This can cause severe discomfort and can lead to other health complications.
Is a chicken leg a fat or protein? ›
| Name | Amount | Unit |
|---|
| Protein | 23.87 | g |
| Total lipid (fat) | 8.96 | g |
| Carbohydrate, by difference | 0 | g |
| Fiber, total dietary | 0 | g |
24 more rowsNutritional Info per 1 leg - avg 367g (raw) Edible Portion 253g
| Calories (Cal) | 543 |
|---|
| Fibre (g) | 0 |
| Protein (g) | 41.6 |
| Calcium (mg) | 23 |
| Iron (mg) | 1.7 |
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