Chicken leg, drumstick and thigh, baked, coated, skin / coating eaten
Common food
Photo: Wikipedia
A golden, crispy-coated baked chicken leg, where the satisfying crunch of the seasoned breading gives way to juicy, tender dark meat. This preparation delivers a substantial protein punch with a moderate fat content, making it a hearty and flavorful centerpiece. The edible skin and coating add a rich, savory layer of texture and taste.
Calorie split: 38% protein · 7% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People adore the irresistible contrast between the crunchy, seasoned exterior and the succulent, flavorful meat inside. It's a universally comforting food, evoking home cooking, pub fare, and festive gatherings across many cultures.
⚠️ Watch-outs & how to enjoy it better
The skin and coating significantly increase the calorie and fat content, which may be a concern for those monitoring intake. The breading can also add sodium, and the high-fat nature might not suit very low-fat diets. To counteract, enjoy a smaller portion (e.g., one drumstick) and pair it with a large, fiber-rich side salad or steamed vegetables to add volume and nutrients without excess calories.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in essential minerals like selenium and phosphorus
- Dark meat provides more iron and zinc than white meat
- Baking reduces added fat compared to deep-frying
- The coating can be seasoned for diverse flavor profiles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'crunch' sound of biting into a perfectly baked coating is so prized that food scientists study the acoustics of crispiness, which is directly related to the moisture content and structure of the breading.
Full nutrition (USDA data · scales with serving)
| Water | 60.6 g |
| Energy | 226 kcal |
| Protein | 21.0 g |
| Total lipid (fat) | 13.4 g |
| Carbohydrate, by difference | 4.0 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.07 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 189 mg |
| Potassium, K | 227 mg |
| Sodium, Na | 428 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 23.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 12.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 61.4 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.55 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 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 | 0.06 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.67 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.70 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 117 mg |
Amino acid profile (per 100g)
Estimated from Chicken, broilers or fryers, leg, meat only, cooked, fried — USDA does not publish this profile for Chicken leg.
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.5 g |
| Leucine | 2.1 g |
| Lysine | 2.4 g |
| Methionine | 0.78 g |
| Cystine | 0.36 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.96 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 0.88 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 0.98 g |
FAQ
Is baked coated chicken healthier than fried?
Generally, yes. Baking requires significantly less added oil than deep-frying, which reduces the overall fat and calorie content while still achieving a crispy texture.
Should I remove the skin before eating?
Removing the skin and coating will substantially reduce the fat and calorie intake. The skin is where much of the fat is concentrated, so peeling it off is an easy way to lighten the dish.
How can I make the coating crispier without frying?
Ensure the chicken is very dry before coating, use a light layer of oil or cooking spray on the breading, and bake on a wire rack set over a baking sheet to allow air circulation underneath.
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 2.26 kcal/g · 37% calories from protein · 0.2 g fiber · 0.1 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: 1.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.