Chicken legs and thighs can be a delicious and healthy addition to your diet. However, it’s important to understand how many calories are in these chicken parts, especially if you are trying to manage your calorie intake. In this article, we will provide a detailed breakdown of the calorie content in roasted chicken legs and thighs.
Quick Answer
On average, a 3 ounce serving of roasted chicken legs (drumsticks) contains around 111 calories. A 3 ounce serving of roasted chicken thighs contains around 123 calories. So chicken thighs contain slightly more calories per serving compared to chicken legs.
Calories in Chicken Legs (Drumsticks)
Chicken legs, also known as drumsticks, refer to the lower part of the chicken leg. A skinless, 3 ounce serving of roasted chicken legs contains:
- Calories: 111
- Protein: 15 g
- Fat: 4 g
- Carbs: 0 g
Chicken legs are made up almost entirely of protein and contain very little fat when the skin is removed. Protein is essential for building and maintaining muscle, supporting weight loss, and keeping you feeling full. The low calorie and high protein content makes chicken legs a great addition to a healthy diet.
Calories with Skin
Chicken legs often come with the skin still attached. A 3 ounce serving of roasted chicken legs with the skin contains:
- Calories: 159
- Protein: 15 g
- Fat: 10 g
- Carbs: 0 g
The skin adds a significant amount of fat and calories. If you are trying to cut back on calories, be sure to remove the skin before eating chicken legs.
Calories for a Whole Chicken Leg
While nutrition information is usually given for a standard 3 ounce serving, a whole chicken leg typically weighs around 5-6 ounces. The calorie content of a whole roasted chicken leg is:
- Skinless: Around 185-220 calories
- With skin: Around 265-318 calories
Keep in mind that larger drumsticks may contain even more calories. Removing the skin and fat before eating can significantly reduce the calorie content.
Calories in Chicken Thighs
Chicken thighs refer to the upper part of the leg. A skinless, 3 ounce serving of roasted chicken thighs contains:
- Calories: 123
- Protein: 13 g
- Fat: 6 g
- Carbs: 0 g
Chicken thighs contain slightly more fat than chicken legs, but still provide an excellent source of low-calorie protein. The extra fat makes the thighs tender and juicy when cooked.
Calories with Skin
Here is the nutrition information for a 3 ounce serving of roasted chicken thighs with the skin:
- Calories: 175
- Protein: 13 g
- Fat: 12 g
- Carbs: 0 g
As with drumsticks, leaving the skin on significantly increases the fat and calorie content. Remove the skin before eating to cut out extra calories.
Calories for a Whole Chicken Thigh
A whole chicken thigh is around 4-8 ounces. Here are the calorie estimates for a whole roasted thigh:
- Skinless: 165-330 calories
- With skin: 233-465 calories
Larger chicken thighs can provide over 400 calories in just one thigh. Try weighing your chicken thighs to get a more accurate calorie count.
Comparing Chicken Legs and Thighs
Both chicken thighs and drumsticks are excellent lean protein options that can be prepared in healthy ways. Here is a quick comparison:
| Chicken Part | Calories (skinless) | Key Nutrients |
|---|---|---|
| Legs (drumsticks) | 111 calories per 3 oz serving | High in protein, low in fat |
| Thighs | 123 calories per 3 oz serving | High in protein, slightly higher fat content |
While thighs contain slightly more calories and fat compared to drumsticks, both can be enjoyed as part of a balanced diet. Focus on removing the skin and trimming excess fat to reduce the calorie content.
Tips for Preparing Low-Calorie Chicken Legs and Thighs
Here are some tips for keeping calories in check when cooking chicken legs and thighs:
- Always remove the skin before eating to eliminate excess fat and calories.
- Trim any visible fat deposits from the chicken to further reduce the calorie count.
- Avoid frying. Instead, roast, bake, or grill the chicken using minimal added oils.
- Skip breading or batter coatings as these can significantly increase calories.
- Use fresh herbs, spices, citrus, and other low-calorie flavorings instead of high-calorie sauces.
- Pay attention to portion sizes, as larger pieces will have more calories.
- Weigh the chicken before cooking to get accurate calorie counts.
Health Benefits of Chicken Legs and Thighs
Along with being a lean protein low in calories, chicken legs and thighs offer additional health benefits:
- Protein for muscle maintenance: Chicken is loaded with high-quality protein needed for maintaining and building muscle mass.
- Nutrient-dense: Chicken contains a variety of vitamins and minerals, including B vitamins, selenium, iron, and zinc.
- Anti-inflammatory: Compounds in chicken may help reduce inflammation and lower the risk of chronic disease.
- Heart health: Lean chicken supports heart health, especially when eaten in place of red meat.
Full Nutrition Facts for Roasted Chicken Legs and Thighs
Here is more detailed nutrition information for 3 ounces of roasted, skinless chicken legs and thighs from the USDA FoodData Central database:
Chicken Legs (Drumsticks)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 111 | 6% |
| Fat | 4 g | 6% |
| Saturated fat | 1 g | 5% |
| Protein | 15 g | 30% |
| Sodium | 51 mg | 2% |
| Carbohydrates | 0 g | 0% |
| Sugars | 0 g | 0% |
| Calcium | 6 mg | 1% |
| Iron | 0.5 mg | 3% |
| Potassium | 147 mg | 3% |
| Vitamin A | 16 IU | 1% |
| Vitamin C | 0.6 mg | 1% |
Chicken Thighs
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 123 | 7% |
| Fat | 6 g | 9% |
| Saturated fat | 2 g | 9% |
| Protein | 13 g | 26% |
| Sodium | 63 mg | 3% |
| Carbohydrates | 0 g | 0% |
| Sugars | 0 g | 0% |
| Calcium | 7 mg | 1% |
| Iron | 0.6 mg | 4% |
| Potassium | 171 mg | 4% |
| Vitamin A | 18 IU | 1% |
| Vitamin C | 0.7 mg | 1% |
As you can see, both chicken thighs and drumsticks are nutritious, protein-rich additions to your diet as long as you remove the skin and any visible fat before eating. Monitor your portion sizes and use healthy cooking methods to keep calories in check.
How Chicken Legs and Thighs Fit Into a Calorie-Controlled Diet
Here are some tips for incorporating chicken legs and thighs into your diet if you are counting calories:
- Aim for 3-4 ounce portions to keep calories in the 100-150 range.
- Include roasted chicken as part of a mixed dish like a salad, rice bowl, or tacos.
- Use chicken thighs in soups, stews, and curries.
- Pack chicken legs for an on-the-go protein-packed snack or lunch.
- Substitute chicken for higher calorie meats in your favorite recipes.
- Make sure to account for any oils, sauces, or other ingredients that add extra calories.
- Weigh or measure chicken portions to accurately calculate calories.
- Enjoy chicken as part of a balanced, calorie-controlled diet with plenty of vegetables, fruits, and whole grains.
Simple Low-Calorie Chicken Leg and Thigh Recipes
Here are a few easy recipe ideas for enjoying roasted chicken legs and thighs as part of a low-calorie diet:
Baked Chicken Legs
Ingredients:
- 4 chicken legs, skin removed
- 2 tbsp olive oil
- 1 tbsp Italian seasoning
- 1⁄2 tsp salt
- 1⁄4 tsp pepper
Calories per serving: About 190
Instructions:
- Preheat oven to 400°F.
- Pat chicken legs dry and coat evenly with oil and seasonings.
- Arrange on a baking sheet and bake 35-40 minutes until chicken is cooked through.
Lemon Chicken Thighs
Ingredients:
- 4 bone-in chicken thighs, skin removed
- 2 tbsp lemon juice
- 1 tsp olive oil
- 1⁄4 tsp each salt and pepper
- 1 lemon, thinly sliced
Calories per serving: About 165
Instructions:
- Preheat oven to 375°F.
- Brush chicken thighs with lemon juice and oil. Season with salt and pepper.
- Place chicken in a baking dish skin-side down. Top with lemon slices.
- Bake for 30-35 minutes until chicken is cooked through.
Crockpot Chicken Thighs
Ingredients:
- 6 bone-in chicken thighs, skin removed
- 1 cup salsa
- 1 tsp cumin
- 1⁄2 tsp oregano
- 1⁄4 tsp chili powder
Calories per serving: About 180
Instructions:
- Place chicken thighs in crockpot and top with remaining ingredients.
- Cook on low heat for 4-6 hours.
- Shred chicken and serve in tacos, on salads, rice bowls, or over veggies.
The Bottom Line
Chicken legs and thighs can be enjoyed as part of a healthy diet when prepared properly. A 3 ounce serving of roasted chicken legs contains around 110 calories, while chicken thighs have about 120 calories. Focus on removing the skin and trimming excess fat. Portion the chicken appropriately and use healthy cooking methods to keep calories in check. Chicken legs and thighs provide lean protein, essential nutrients, and satisfaction, without breaking your daily calorie budget.
