Chicken leg, drumstick and thigh, stewed, skin eaten
Common food
Photo: Wikipedia
Stewed chicken legs, with skin on, offer a succulent, fall-off-the-bone tenderness where the collagen-rich meat and rendered skin create a deeply savory, unctuous mouthfeel. This preparation is a protein powerhouse, delivering over 22g of high-quality protein per 100g with virtually no carbohydrates, making it a staple for low-carb and high-protein diets.
Calorie split: 43% protein · 0% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People adore it for the rich, comforting flavor that slow cooking extracts from the bone and skin, creating a self-saucing, savory experience. It's a beloved, versatile comfort food across cultures, often forming the hearty base of stews, soups, and one-pot meals.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content, which may be a concern for those monitoring heart health or calorie intake. To enjoy it mindfully, consider removing the skin before eating to reduce fat, or balance the meal with a large portion of non-starchy vegetables to add fiber and volume.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Rich in collagen and gelatin from connective tissue and skin, supporting joint and gut health.
- Provides essential minerals like iron, zinc, and selenium from dark meat.
- A satiating, low-carb option that helps with appetite control.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dark meat of chicken legs contains about twice as much myoglobin as white breast meat, which is why it's darker and has a richer, more robust flavor.
Full nutrition (USDA data · scales with serving)
| Water | 63.2 g |
| Energy | 211 kcal |
| Protein | 22.4 g |
| Total lipid (fat) | 13.4 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 | 22.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 396 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 26.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.16 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 64.8 mg |
| Vitamin B-12 | 0.42 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 | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.30 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 | 0.71 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.83 g |
| MUFA 18:1 | 4.7 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.11 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 | 135 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 stewed chicken with skin high in cholesterol?
A 100g serving contains roughly 85-95mg of cholesterol, primarily from the skin and dark meat. For most healthy individuals, dietary cholesterol has a modest impact on blood cholesterol, but those with specific medical advice should consult a doctor.
Why is the meat so tender when stewed?
Slow, moist heat breaks down the abundant collagen in the connective tissue of the leg, converting it into gelatin. This process tenderizes the meat and enriches the cooking liquid, creating a luscious texture.
Can I make this dish healthier?
Absolutely. You can remove the skin before or after cooking to significantly reduce the fat content. Skimming the solidified fat from the surface of the cooled stew is another effective method. Serving it with a side of steamed or roasted vegetables also creates a more balanced plate.
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 2.11 kcal/g · 43% 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: 1.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.