Chicken leg nutrition: a comprehensive guide

Chicken leg nutrition: Most people think chicken is good for you. Chicken is a good source of protein, and it also has important micronutrients like iron and selenium. But the amount of nutrients in chicken depends on how it is cooked and which parts you eat.

Here are the nutrition facts for the different parts of a chicken, as well as the pros and cons of eating chicken, so you can learn how to make healthy chicken recipes.

What’s in a chicken thigh?

The USDA gives the following nutrition facts for one rotisserie chicken thigh (70g) with the skin taken off.

  • Calories: 135
  • Fat: 7.5g
  • Sodium: 234mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 16.9g
  • Selenium: 16.2 mcg
  • Niacin: 3.8mg
Carbs:

Chicken thighs don’t have any carbs, fiber, or sugar.

Fats

Without the skin, a rotisserie chicken thigh has 7.5 grams of fat. There are 1.95 grams of saturated fat, 3.3 grams of monounsaturated fat, and 1.1 grams of polyunsaturated fat in this food. If you eat a chicken thigh with the skin, it will have more fat grams.

Protein

There are 16.9 grams of protein in one chicken thigh.

Vitamins and Minerals

A chicken thigh is a great way to get selenium and niacin. It has 16.2 mcg of selenium, which is 29% of the daily value (DV), and 3.8 mg of niacin, which is 24% of the DV. It has 151 mg of phosphorus, which is 12% of the daily value.

Calories

One rotisserie chicken thigh has 135 calories.

What’s in chicken wings?

The USDA gives the following nutrition facts for one roasted chicken wing with skin: (85g).

  • Calories: 216
  • Fat: 14.4g
  • Sodium: 83.3mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 20.2g
  • Selenium: 21.7 mcg
  • Niacin: 5.4mg
Carbs:

A roasted chicken wing has no carbs, fiber, or sugar.

Fats

A cooked chicken wing with the skin has 14.4 grams of fat. There are 4.2 grams of saturated fat, 6.6 grams of monounsaturated fat, and 3.1 grams of polyunsaturated fat in that amount.

Protein

A single chicken wing has 20.2 grams of protein.

Vitamins and Minerals

A chicken wing is a great way to get selenium and niacin. It has 21.7 mcg of selenium, which is 39% of the daily value (DV), and 5.4 mg of niacin, which is 34% of the DV. That is also a great source of vitamin B6 because it has 0.5 mg, which is 29% of the daily value. It has 125 mg of phosphorus, which is 10% of the daily value.

Calories

There are 216 calories in one chicken wing with the skin on it.

What’s in a chicken drumstick?

The USDA gives the following nutrition facts for one rotisserie chicken drumstick with skin: (71g).

  • Calories: 146
  • Fat: 8.2g
  • Sodium: 278mg
  • Carbohydrates: 0.1g
  • Fiber: 0g
  • Sugars: 0.1g
  • Protein: 18.2g
  • Selenium: 18.2 mcg
  • Niacin: 4.2mg
Carbs

A roasted chicken drumstick has almost no carbs and very little sugarβ€”just 0.1 gramme.

Fats

A cooked chicken drumstick with the skin has 8.2 grams of fat. There are 2 grams of saturated fat, 3.4 grams of monounsaturated fat, and 1.1 grams of polyunsaturated fat in that amount.

Protein

A single chicken drumstick has 18.2 grams of protein.

Vitamins and Minerals

A chicken drumstick has a lot of selenium and niacin. It has 18.2 mcg of selenium, which is 33% of the daily value (DV), and 4.2 mg of niacin, which is 26% of the DV.

Calories

There are 216 calories in one chicken drumstick with the skin on it.

Chicken leg nutrition: What’s in a chicken leg?

Chicken leg nutrition: The USDA gives the following nutrition facts for one roasted chicken leg with skin: (258g). A chicken leg is made up of the back, the thigh, and the drumstick.

  • Calories: 475
  • Fat: 23.2g
  • Sodium: 253mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 61.9g
  • Selenium: 66.3 mcg
  • Niacin: 15.6mg
Carbs:

A roasted chicken leg has no carbs, fiber, or sugar but there is a lot of Chicken leg nutrition there.

Fats

A cooked chicken leg with skin has 23.2 grams of fat. There are 6.3 grams of saturated fat, 9.2 grams of monounsaturated fat, and 4.8 grams of polyunsaturated fat in that amount.

Protein

A single chicken leg has 61.9 grams of protein.

Vitamins and Minerals

A chicken leg is a great source of selenium and niacin. It has 66.3 mcg of selenium, which is more than 100% of the daily value, and 15.6 mg of niacin, which is 97.5% of the DV. It is also a great source of vitamin B6, phosphorus, pantothenic acid, iron, and zinc, among other vitamins and minerals.

Calories

There are 475 calories in one roasted chicken leg with the skin on it.

Health Benefits: Foods with a lot of protein, like chicken, can be good for your health in a number of ways. Minerals in chicken can also help your body stay healthy.

Helps keep bones healthy

Recent research shows that a protein in food works with calcium to help keep bones healthy. Researchers who wrote a review of the research that was published in Current Opinion in Lipidology say that the protein helps keep calcium in the bones and supports the way bones work. They also say that advice from the past to limit protein to improve bone health was wrong.

Aids in the growth of muscle

Protein helps your body build muscle mass when you also do strength training as part of an exercise program.

6 Protein can also help you keep lean muscle mass, which is important as you get older. A 2016 study published in the journal Biogerontology found that the rate of death in older people is directly linked to how much muscle mass and strength they lose.

Help lower the risk of different heart diseases

Selenium is a mineral that can be found in chicken and other foods. Selenium is also a supplement that some people take. Scientists know that it keeps free radicals from damaging cell membranes and keeps blood platelets from sticking together.

Both of these things make the chance of getting heart disease higher. But experts are quick to point out that research into the link between selenium and cardiovascular disease has shown mixed results.

Can cut the chance of getting thyroid disease

Your body stores a lot of selenium in your thyroid to help control how well it works. If you don’t get enough of the mineral, you are more likely to get Hashimoto’s disease or Graves’ disease, which are both autoimmune thyroid conditions.

When researchers looked at selenium supplements, they got mixed results, so it’s important to get enough selenium from food.

Help Older People Keep Their Brains Healthy and fresh

Niacin, which is found in chicken helps keep our brains healthy as we age. Experts in health say that niacin keeps brain cells from getting hurt or stressed out.

And not getting enough niacin has been linked to memory loss and dementia, which are both signs of mental decline. At least one large study with 3,718 men and women found that those who got the most niacin were less likely to get Alzheimer’s disease or lose their mental abilities.

Allergies

Chicken allergies are rare, but they can happen. Experts say that some people who are allergic to eggs can also be allergic to chicken and other birds. People with this kind of allergy usually get sick when they touch raw poultry instead of when they eat cooked poultry.

Effects that are bad

Chicken is an animal protein, so people who eat only plant-based foods shouldn’t eat it.

People with kidney disease should watch how much protein they eat. Talk to your doctor about the best sources and amounts of protein for you if you have kidney disease.

Varieties

You can buy chicken parts that have already been cut up, wrapped up, and are ready to use. For many cooks, these easy-to-use packs make it easier to make healthy meals. Most of the time, buying a whole chicken and using all of its parts is the best way to save money.

Different names are used for different kinds of chicken products. The U.S. Department of Agriculture sets the rules for these terms (USDA).

Rules
  • Free-range: The USDA makes these farmers show proof that the chickens have been able to go outside.
  • Natural: The USDA says that products labeled as “natural” can’t have any added colors or ingredients that aren’t natural, and they can only be minimally processed.
  • No antibiotics: The phrase “no antibiotics added” can be used if there is enough proof that the chickens were raised without antibiotics.
  • No hormones: This claim can’t be used on the labels of poultry unless it’s followed by the sentence “Hormones are banned by federal law.”
  • Organic: All organic chickens and turkeys must eat organic food and be cared for in an organic way. They must also be able to go outside at all times of the year. Animals can only be locked up temporarily if there are health or environmental concerns that can be proven.
  • Storage and the Safety of Food
  • If you buy chicken and put it in the fridge right away, it will keep for one to two days. Or, you can freeze it and keep it for up to nine months from the date you bought it.
Precautions

Make sure that when you cook chicken, you cook it to the right internal temperature for food safety. Chicken baked in the oven at about 375 degrees Fahrenheit until it reaches the right temperature, which according to The Food Safety and Inspection Service, is a minimum internal temperature of 165 degrees.

Manufacturers say that you should use a meat thermometer to check how hot chicken is. The thermometer should be put in a thick part of the meat without touching the bone.

The inside of a whole roasted chicken should reach 180 degrees Fahrenheit.

Drumsticks, thighs, legs, and wings should all reach 180 degrees Fahrenheit on the inside.

Chicken leg nutrition: Boneless chicken should be cooked to 170 degrees Fahrenheit on the inside.

Make sure to clean everything, like cutting boards and knives, that you used to prepare raw chicken. Most experts also say that you should cut chicken on plastic cutting boards because you can put them in the dishwasher and clean them at a higher temperature.

How to Get Ready

How you cook chicken can make a big difference in how healthy it is. Most of the time, roasting, broiling, or boiling it is the healthiest way to cook it. when you fry or saute the meat in butter or oil there are a lot of fat and calories added.

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