Frog legs, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Raw frog legs are the skinned hind limbs of edible frogs, prized for their delicate, mild flavor often compared to a cross between chicken and fish. Their texture is uniquely tender and slightly springy when cooked properly. Nutritionally, they are a standout lean protein source, virtually fat-free and carb-free, making them a high-protein, low-calorie choice.
Calorie split: 96% protein · 0% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love frog legs for their subtle, clean taste that acts as a canvas for sauces and seasonings, and their satisfying, tender bite. They are celebrated in culinary traditions as a delicacy, often associated with fine dining and rustic regional cooking alike.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for individuals with shellfish allergies, as frog legs can cause similar allergic reactions. They are also a lean protein with minimal fat, so pairing them with a healthy fat source like butter or olive oil can improve nutrient absorption and satiety. Ensure they are sourced from reputable farms to avoid contaminants.
Key benefits
- Exceptionally high in lean protein for muscle maintenance
- Very low in calories and fat, suitable for calorie-conscious diets
- Contains essential minerals like potassium and selenium
- Naturally free of carbohydrates and sugars
- A traditional, sustainable protein source in many cultures
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The French word for frog legs, 'cuisses de grenouille,' literally translates to 'thighs of frogs,' highlighting the specific cut that is universally prized.
Full nutrition (USDA data · scales with serving)
| Water | 81.9 g |
| Energy | 73.0 kcal |
| Energy | 305 kj |
| Protein | 16.4 g |
| Total lipid (fat) | 0.30 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 147 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 58.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.25 mg |
| Selenium, Se | 14.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.25 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 65.0 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 50.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 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 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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) | 0.02 g |
| Cholesterol | 50.0 mg |
FAQ
Do frog legs really taste like chicken?
The comparison is common but not exact. Frog legs have a milder, more delicate flavor than chicken, with a subtle hint of fish or seafood. The texture is also more tender and less fibrous.
Are frog legs safe to eat raw?
No. Like poultry and other meats, raw frog legs carry a risk of bacterial contamination (e.g., Salmonella) and parasites. They must be cooked thoroughly to an internal temperature of at least 160°F (71°C).
Where do most edible frog legs come from?
The majority of commercially available frog legs are farm-raised, primarily from species like the American Bullfrog or the Edible Frog. Major sources include Indonesia, China, Vietnam, and the United States.
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 0.73 kcal/g · 90% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.