Chicken leg, drumstick and thigh, grilled without sauce, skin eaten
Common food
Photo: Wikipedia
A grilled chicken leg, including both the drumstick and thigh with skin, offers a satisfyingly juicy and flavorful bite with a crisp, rendered skin. This cut provides a substantial protein source with a moderate amount of healthy fats, making it a hearty, low-carb meal option. Its rich, savory taste comes from the natural marbling and the caramelization achieved during grilling.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People cherish it for the perfect balance of tender, juicy dark meat and the satisfying crunch of the grilled skin. It's a versatile centerpiece for countless global cuisines, from backyard barbecues to festive family meals, symbolizing comfort and celebration.
⚠️ 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 concern those monitoring fat intake. To enjoy it healthily, practice portion control, pair it with fiber-rich vegetables like roasted broccoli or a large salad to add volume and nutrients, and consider removing the skin after cooking if you wish to reduce fat consumption.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Provides essential minerals like selenium and phosphorus
- Contains B vitamins, particularly niacin and B6, for energy metabolism
- Skin-on preparation offers a source of healthy monounsaturated fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dark meat in chicken legs and thighs contains about twice the amount of myoglobin—a protein that stores oxygen in muscles—compared to white breast meat, which is why it has a darker color and richer flavor.
Full nutrition (USDA data · scales with serving)
| Water | 62.0 g |
| Energy | 228 kcal |
| Protein | 22.6 g |
| Total lipid (fat) | 14.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 244 mg |
| Sodium, Na | 414 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 25.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.19 mg |
| Niacin | 5.5 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 65.8 mg |
| Vitamin B-12 | 0.41 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 | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 5.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.7 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 | 0.07 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 0.73 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.78 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.10 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 | 128 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 grilled chicken leg with skin a good source of protein?
Yes, it is an excellent source of complete protein, providing all essential amino acids necessary for body function and muscle repair.
How does the nutrition of dark meat with skin compare to skinless breast?
Dark meat with skin is higher in calories, total fat, and saturated fat than skinless breast, but it is also richer in certain minerals like iron and zinc, and B vitamins.
Can I make this dish healthier?
Absolutely. You can trim excess skin after grilling, marinate with herbs and citrus instead of sugary sauces, and serve it alongside non-starchy vegetables to create a balanced, nutrient-dense meal.
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 2.28 kcal/g · 40% 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: 1.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.