Chicken is a popular and versatile meat that is a staple ingredient in many diets. The leg and thigh quarter is a particularly flavorful cut that contains both the thigh and a portion of the leg or drumstick. Knowing the calorie content of different cuts of chicken can help you make informed choices to meet your nutritional needs.
What is a Chicken Leg and Thigh Quarter?
A chicken leg and thigh quarter, sometimes referred to simply as a leg quarter, is one of the eight prime cuts of a whole chicken. It contains the following components:
- Thigh – This is the upper segment of the chicken’s leg. It contains more dark meat than white meat.
- Drumstick – This is the lower segment of the chicken’s leg. It contains mostly dark meat.
Together, the thigh and drumstick make up an entire leg quarter. Most commonly, the leg quarter is sold with the thigh and drumstick attached together. However, you may also see them separated and sold individually. Leg quarters contain a higher proportion of fat and connective tissue compared to breast meat. As a result, they have a richer flavor and tend to stay juicier when cooked.
Calories in a Chicken Leg Quarter
The calorie content of a chicken leg and thigh quarter depends on a few factors:
- Size of the leg quarter – Larger leg quarters will have more meat and therefore more calories.
- Cooking method – Frying will add more calories from oil compared to roasting or grilling.
- Skin on or off – Chicken skin adds significant calories (and flavor).
- Enhanced or not – Some chicken is injected with a salt solution to boost flavor and moisture. This enhances calorie content.
According to the United States Department of Agriculture (USDA), one skin-on, roasted chicken leg quarter (thigh and drumstick) with no salt solution added contains the following calories:
- 185 grams leg quarter = 284 calories
If the leg quarter is enhanced with a salt solution, the calorie count increases slightly:
- 185 gram enhanced, roasted leg quarter = 299 calories
For fried chicken, the calories are significantly higher. An average fried chicken leg quarter with skin contains about:
- 185 grams fried chicken leg quarter = 426 calories
As you can see, the cooking method makes a big impact, with fried chicken containing almost 1.5 times as many calories as roasted chicken. Removing the skin or buying skinless leg quarters reduces the calories by about 100 calories.
Calories from Protein, Fat, and Carbs
In addition to total calories, it’s useful to know the nutritional breakdown of calories from protein, carbohydrates, and fat.
According to the USDA, one 185 gram roasted, enhanced chicken leg quarter contains:
- Protein: 37g
- Fat: 21g
- Carbohydrate: 0g
So the 299 calories are divided as:
- Protein (37g x 4kcal per gram) = 148 calories
- Fat (21g x 9kcal per gram) = 189 calories
- Carbs (0g x 4kcal per gram) = 0 calories
- Total calories = 337
This shows that just over half the calories (55%) in a roasted leg quarter come from fat, while the rest comes from protein. There are no carbohydrate calories because chicken does not contain carbs.
A fried leg quarter contains more fat and fewer protein calories:
- Protein: 27g = 108 calories
- Fat: 32g = 288 calories
- Carbs: 0g = 0 calories
- Total calories = 396
So in fried chicken, almost 75% of calories come from fat versus only 30% from protein. Keep this in mind if you are looking to control fat or increase protein intake.
Calories Compared to Other Chicken Cuts
How does the calorie content of a leg quarter compare to other parts of the chicken?
Here are the calories for 3.5 ounce (100 gram) servings of different raw chicken cuts, with skin and without salt solution enhancement according to the USDA:
| Chicken Cut | Calories |
|---|---|
| Chicken breast | 165 |
| Chicken thigh | 209 |
| Chicken drumstick | 174 |
| Chicken wing | 168 |
| Chicken leg quarter | 221 |
Thighs and leg quarters have the most calories per 100 grams since they contain more fat and calories than white meat cuts like the breast. However, keep in mind that a 100 gram serving is quite small. A typical chicken breast is about 170-200 grams or 6-7 ounces.
When looking at a typical serving size, the calorie differences between cuts becomes smaller:
| Chicken Cut | Typical Serving Size | Calories |
|---|---|---|
| Chicken breast | 175g | 289 |
| Chicken thigh | 150g | 314 |
| Chicken drumstick | 133g | 231 |
| Chicken wing | 100g | 168 |
| Chicken leg quarter | 185g | 409 |
So while the thigh and leg quarter have more calories per 100g, a typical serving of chicken breast has a similar number of calories overall.
Ways to Reduce Calories in Chicken Leg Quarters
Here are some suggestions for cutting calories if you are looking to lower the calorie content of chicken leg quarters:
- Remove the skin before cooking to reduce fat and calories
- Opt for roasting, baking or grilling instead of frying
- Trim any excess fat before cooking
- Enjoy leg quarters in moderation as part of a balanced, healthy diet
- Substitute a leg quarter for a higher calorie food such as red meat or pork
- Pair chicken with non-starchy vegetables instead of carbohydrate-heavy sides
With some simple substitutions and cooking adjustments, chicken leg quarters can be enjoyed while controlling your overall calorie intake.
Chicken Leg Quarters for Weight Loss
Chicken leg quarters can be a good option as part of a weight loss eating pattern. Skinless chicken provides lean protein to help you feel full and satisfied. Protein also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats or carbs.
Some tips for enjoying leg quarters as part of a weight loss plan:
- Stick to a single leg quarter as one protein serving
- Avoid frying and opt for healthier cooking methods like baking or grilling
- Eat leg quarters as part of a reduced-calorie meal plan
- Pair with non-starchy vegetables like broccoli, spinach or cauliflower
- Avoid calorie-dense sauces and dressings
As part of a reduced calorie meal plan, leg quarters can provide satisfaction and fullness to control hunger levels. But portion size and preparation method are key for weight loss.
Chicken Leg Quarters for Muscle Gain and Building Strength
Chicken leg quarters can also be a smart choice if trying to gain muscle or increase strength through resistance training. Here’s why:
- High protein content – A 185g leg quarter provides around 37g protein.
- Leucine content – Chicken contains the branched chain amino acid leucine, which helps trigger muscle protein synthesis.
- Vitamin B12 – Chicken is high in vitamin B12, which helps your body utilize protein for muscle building.
- Iron – Chicken provides heme iron, the most absorbable form of iron to deliver oxygen to muscles.
- Zinc – Chicken is high in zinc, which supports muscle maintenance and growth.
To maximize the benefits:
- Eat leg quarters shortly after strength training to promote muscle repair and growth
- Consume at least 20-30g of protein in a meal
- Pair with complex carbs like brown rice or quinoa for energy
- Hydrate well and get enough calories to support muscle gains
With proper training and recovery, chicken leg quarters can be a go-to food for supporting muscle building goals.
Conclusion
Chicken leg quarters are a tasty and protein-rich cut of meat. A roasted, skin-on leg quarter contains about 284 calories, while a fried leg quarter packs over 400 calories. Removing the skin and choosing healthier cooking methods can reduce the calorie density.
Leg quarters make a satisfying meal due to their juicy dark meat and bold flavor. They can be incorporated into a healthy diet with portion control and vegetable side dishes. Go for leg quarters when you want to increase protein intake, promote muscle growth, or keep hunger at bay. With some simple nutrition adjustments, chicken leg quarters can be a slimming protein option as well.