How many calories in a grilled leg quarter?

A grilled chicken leg quarter contains around 376 calories on average for a quarter that weighs about 8 ounces or 227 grams. However, the exact calorie count can vary depending on the size of the leg quarter and how it is prepared.

What is a chicken leg quarter?

A chicken leg quarter, also sometimes called a chicken leg-thigh, refers to the whole leg portion of a chicken. It includes both the drumstick and thigh in one intact piece.

The leg quarter contains a good mix of lean meat and skin, making it a juicy and flavorful cut to grill or bake. It’s often more affordable than chicken breasts or wings as well.

Calories in a grilled chicken leg quarter

An average grilled chicken leg quarter weighing 8 ounces or 227 grams contains about:

  • 376 calories
  • 28 grams protein
  • 26 grams fat
  • 0 carbohydrates

However, several factors can affect the calorie content:

Size of the leg quarter

The larger the chicken leg quarter, the more calories it will contain. An especially large 12 ounce leg quarter may have around 564 calories.

Skin or no skin

Chicken skin contains fat and calories. A skinless grilled leg quarter has around 308 calories, while a leg quarter cooked with the skin on has about 376 calories.

Cooking method

Frying or breading the chicken adds extra calories from oil or batter. A breaded, fried chicken leg quarter can have over 500 calories. Grilling, roasting or baking are lower calorie options.

Seasonings and sauces

Plain grilled chicken has the lowest calories. Marinades, rubs, sauces and glazes all add flavor, but also extra calories. Going easy on high-calorie sauces keeps calories in check.

Nutrition in chicken leg quarters

Here is the full nutrition breakdown for a typical 8 ounce grilled chicken leg quarter:

Nutrient Amount % Daily Value
Calories 376 18%
Protein 28g 56%
Fat 26g 40%
Saturated fat 7g 35%
Cholesterol 141mg 47%
Sodium 110mg 5%
Carbohydrates 0g 0%
Sugar 0g 0%

Chicken leg quarters provide a good amount of protein, making up over half of the Daily Value. They also contain vitamins and minerals like niacin, vitamin B6, phosphorus, selenium and zinc.

The fat in the skin and dark meat does make leg quarters a higher fat choice compared to leaner cuts like chicken breast. However, the monounsaturated and polyunsaturated fat content is higher than saturated fat.

Ways to prepare grilled chicken leg quarters

Chicken leg quarters are often grilled for their rich flavor and tender, succulent meat after cooking. Here are some serving suggestions:

Simple salt and pepper

Season the leg quarters lightly with salt and pepper before grilling. The salt enhances the flavor and creates a tasty crust. Go easy on the salt if you need to limit sodium.

BBQ chicken

For saucy, finger-licking good BBQ chicken, brush the leg quarters with your favorite bbq sauce during the last few minutes of grilling. Sweet and smoky bbq flavors pair perfectly with chicken.

Jerk chicken

For Caribbean-inspired jerk chicken, marinate the leg quarters in a spicy blend of jerk seasoning. Jerk marinades usually contain garlic, allspice, thyme, chili peppers and other robust spices.

Tandoori chicken

Tandoori chicken leg quarters are marinated in a yogurt-based sauce with classic Indian spices like garlic, ginger, coriander, cumin, paprika, cayenne and turmeric. The vibrant red-orange color looks as amazing as it tastes.

Herb garlic chicken

An easy herb garlic marinade can be made with olive oil, minced garlic, lemon juice, and dried herbs like oregano, basil, thyme or rosemary. Let the leg quarters soak up the bright flavors before grilling.

Mediterranean chicken

Transport your taste buds to the Mediterranean with a marinade containing olive oil, lemon juice, diced tomatoes, sliced olives, capers, basil and oregano. You can also add feta cheese on top.

Are chicken leg quarters healthy?

Chicken leg quarters can be a healthy option as part of a balanced diet, but do have some drawbacks:

Benefits

  • High in lean protein – Protein supports muscle growth and keeps you feeling fuller for longer.
  • Nutrient-dense – Provides B vitamins, selenium, zinc and other nutrients.
  • Lower cost – More budget-friendly than chicken breasts or wings.

Downsides

  • Higher in fat and calories – The skin and dark meat are higher in saturated fat than lean cuts.
  • Can be high in sodium – Limit salt and sauces to keep sodium in check.
  • Risk of burning or charring – Chicken leg quarters need to be watched carefully on the grill to avoid charring.

Overall, chicken leg quarters make a tasty and protein-rich choice. Just be mindful of portion sizes, sodium content, and avoiding charring or burning. Remove the skin after cooking to significantly reduce fat and calories if needed.

How to grill chicken leg quarters perfectly

Here are some tips for grilling moist, flavorful chicken leg quarters:

Direct vs indirect heat

Use direct high heat to quickly sear both sides of the leg quarters and lock in juices. Then move to indirect lower heat to allow the interior to cook through without burning.

Use a meat thermometer

Cook until the internal temperature reaches 165°F. This ensures any bacteria are killed and the chicken is fully cooked, not underdone.

Allow marinades to sink in

Let chicken leg quarters soak in marinades for at least 30 minutes, or ideally overnight in the fridge so the flavors fully permeate the meat.

Pat chicken dry

Dry off leg quarters so they brown and get crispy skin instead of steaming. Use paper towels to pat off excess marinade.

Brush on sauces at the end

If using a sugar-based barbecue sauce or glaze, brush it on only during the final 5-10 minutes of grilling to avoid charring or burning.

Let rest before serving

Allow chicken to rest 5-10 minutes after cooking. This allows juices to redistribute so they don’t run out when you cut into it.

Healthy meal ideas with grilled chicken leg quarters

Chicken leg quarters pair well with many sides for nutritious meals:

Chicken Caesar salad

Chop grilled leg quarters and add to a classic Caesar salad with romaine lettuce, Parmesan cheese, croutons and Caesar dressing.

Chicken leg quarters with roasted vegetables

Roast seasonal vegetables like carrots, Brussels sprouts, sweet potatoes or cauliflower while you grill the chicken.

BBQ chicken with corn on the cob

Enjoy finger-licking barbecue chicken straight off the grill with sweet corn on the cob slathered in butter.

Jerk chicken rice bowl

Top rice bowls with diced jerk chicken, black beans, mango salsa, avocado and chopped greens for a Caribbean-inspired meal.

Chicken leg quarters with Greek salad

Pair herb-grilled chicken with a Greek salad made with tomatoes, cucumbers, olives, feta and a red wine vinaigrette.

Tandoori chicken with rice pilaf

Tandoori chicken leg quarters are delicious with basmati rice pilaf, grilled naan bread, cucumber raita and sliced onions.

Conclusion

Grilled chicken leg quarters are a tasty and relatively affordable option for meals. A average quarter contains around 376 calories, with the exact amount depending on the size and cooking method. Chicken leg quarters pack protein and nutrients, but also more saturated fat than leaner cuts. Grilling, marinating and pairing chicken quarters with healthy vegetable sides results in satisfying, lower calorie meals the whole family can enjoy.

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