Chicken, broilers or fryers, leg, meat and skin, cooked, roasted
Whole food · Poultry Products
Photo: Wikipedia
This is the dark, flavorful meat from the lower portion of a broiler or fryer chicken, roasted with its skin intact. The meat is tender and juicy, while the skin becomes crisp and golden, offering a rich, savory taste with a satisfying contrast in textures. It's a protein powerhouse, providing over 24 grams per 100-gram serving with a significant portion of its calories coming from healthy fats.
Calorie split: 54% protein · 0% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory flavor and succulent texture, which stands up well to roasting, grilling, and braising. The skin is a prized element, offering a crispy, fatty delight that elevates the entire dish.
⚠️ Watch-outs & how to enjoy it better
The skin and dark meat are higher in saturated fat and calories compared to skinless breast, which may be a concern for those managing weight or heart health. To counteract this, you can easily remove the skin before eating to reduce fat intake, or roast the chicken on a rack to allow excess fat to drip away. Pairing it with fiber-rich vegetables like roasted broccoli or a fresh salad creates a more balanced meal.
Key benefits
- Excellent source of high-quality complete protein for muscle maintenance.
- Rich in essential minerals like selenium and phosphorus.
- Contains B vitamins, particularly niacin (B3) and B6, for energy metabolism.
- The skin provides a source of healthy monounsaturated fats when roasted.
- A versatile, affordable, and widely available cut for home cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'dark' color of leg meat comes from a higher concentration of myoglobin, an oxygen-storing protein in muscle tissue, which is needed for the leg's constant movement and gives it a richer flavor than white breast meat.
Full nutrition (USDA data · scales with serving)
| Water | 66.7 g |
| Energy | 184 kcal |
| Energy | 769 kj |
| Protein | 24.0 g |
| Total lipid (fat) | 9.0 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 98.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 25.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.19 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 70.0 mg |
| Betaine | 7.2 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 68.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.07 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.01 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.51 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.52 g |
| MUFA 16:1 c | 0.36 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.0 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:2 n-6 c,c | 1.0 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 127 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.68 g |
| Cystine | 0.29 g |
| Phenylalanine | 0.95 g |
| Tyrosine | 0.88 g |
| Valine | 1.2 g |
| Arginine | 1.7 g |
| Histidine | 0.71 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 0.98 g |
FAQ
Is chicken leg meat as healthy as breast meat?
It's nutritious but different. Dark meat like legs has more iron, zinc, and B vitamins, and a higher fat content (which adds flavor). Skinless breast is leaner and lower in calories. Both are excellent protein sources; the best choice depends on your dietary goals.
How do I get the skin extra crispy when roasting?
Pat the chicken completely dry with paper towels before seasoning. Roast at a high temperature (around 400-425°F / 200-220°C) on a rack to allow air circulation. You can also start the chicken skin-side up under the broiler for the last few minutes, watching carefully to avoid burning.
What's the best way to store cooked chicken legs?
Allow them to cool, then store in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze them (with or without sauce) for up to 4 months. Always reheat to an internal temperature of 165°F (74°C).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.84 kcal/g · 52% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.