Chicken leg meat, which includes the thigh and drumstick, is one of the most nutritious parts of the chicken. It is packed with protein, vitamins, and minerals, while being low in fat and calories. Chicken leg meat provides many health benefits and can be prepared in endless delicious ways.
Nutritional Profile of Chicken Legs
Here is an overview of the nutrients found in a 6 ounce cooked chicken leg with the skin removed (data from the USDA):
| Nutrient | Amount |
|---|---|
| Calories | 184 |
| Protein | 26g |
| Fat | 8g |
| Saturated Fat | 2g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sodium | 74mg |
| Iron | 1mg |
| Potassium | 256mg |
| Selenium | 22.4mcg |
| Zinc | 1.5mg |
| Vitamin B6 | 0.5mg |
| Vitamin B12 | 0.4mcg |
As you can see, chicken leg meat is high in protein, providing 26g per serving. It also contains generous amounts of selenium, zinc, vitamin B6 and vitamin B12. Selenium and zinc support immune function, while B vitamins are essential for energy production and red blood cell formation.
At the same time, chicken leg meat is relatively low in calories, fat, saturated fat, carbohydrates and sodium when the skin is removed.
High in Protein
Chicken leg meat is an excellent source of high-quality protein. Protein is made up of amino acids, many of which the body cannot produce on its own. We must obtain them from food sources like meat, eggs, dairy, beans, lentils and soy.
Consuming enough protein is vital for building muscle mass, supporting metabolic function and keeping you feeling full between meals. The protein in chicken legs provides all of the essential amino acids your body requires from food.
Each 6 ounce serving offers 26 grams of protein, supplying over half of the recommended daily intake for most adults. Protein is by far the most abundant nutrient in chicken leg meat.
Supports Muscle Growth and Maintenance
Eating adequate protein is essential for building and maintaining muscle mass, especially as you get older. Muscle loss accelerates after age 50, increasing the risk of weakness, fractures and mobility issues.
Research shows that consuming protein from meat and other animal sources may be the most effective way to maintain muscle mass and strength during aging. Chicken leg meat provides high-quality complete protein to support muscle growth after exercise and prevent age-related muscle wasting.
Appetite and Weight Control
The protein in chicken legs is very satisfying and may help lower appetite between meals. Protein increases levels of appetite-reducing hormones like GLP-1, PYY and CCK while reducing levels of the hunger hormone ghrelin.
Multiple studies have shown that boosting protein intake reduces cravings and late-night snacking, leading to an automatic reduction in calorie intake. High-protein diets promote weight loss, particularly fat loss, when calories are controlled.
Because chicken leg meat is high in protein yet low in fat and calories, it can be incorporated into a healthy weight loss diet.
Rich in Selenium
Chicken leg meat is an excellent source of selenium, an essential mineral that plays vital roles in health.
Each 6 ounce serving contains 22.4 micrograms of selenium, or 32% of the Recommended Dietary Allowance (RDA).
Powerful Antioxidant Activity
Selenium has antioxidant properties that help fight oxidative damage caused by free radicals. Your body generates free radicals during normal metabolism and other processes.
If free radicals overwhelm your body’s antioxidant defenses, oxidative stress can occur. This has been linked to diseases like cancer, heart disease and mental decline.
Selenium may neutralize free radicals, preventing them from causing damage. It also helps recycle antioxidants like vitamin C and vitamin E, keeping them active.
Immune System Support
Selenium plays a critical role in the health of your immune system. It’s required for the proper functioning of immune cells, including T cells and lymphocytes.
Getting enough selenium in your diet can improve immune response, particularly in the elderly. Selenium deficiency has been associated with a weakened immune function and increased risk of infection.
Thyroid Regulation
The thyroid gland requires selenium to produce critical hormones that regulate metabolism and other bodily processes. Selenium is incorporated into antioxidants that protect the thyroid against damage and support the production of thyroid hormones.
Low selenium levels may negatively impact thyroid function, potentially leading to problems like hypothyroidism.
Good Source of Zinc
Zinc is another essential mineral provided by chicken leg meat.
A serving contains 1.5 milligrams of zinc, meeting 14% of the RDA for women and 10% for men.
Immune Support
Like selenium, zinc plays a key role in the health of your immune system. It’s needed for immune cell growth and communication.
Zinc deficiency can impair immune function, increasing susceptibility to pneumonia, diarrhea, malaria and other health issues caused by infections.
Wound Healing
Zinc assists in the normal division and growth of skin and other cells. This makes it vital for wound healing. It’s especially important after surgery or injury.
Low zinc levels may prolong wound healing time, increasing the risk of complications like infections.
Skin and Eye Health
Zinc is necessary for proper skin cell growth and wound repair. It may help treat inflammatory skin conditions like acne, eczema and psoriasis.
It also supports eye health by transporting vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes.
Contains B Vitamins
Chicken leg meat provides several B vitamins, including vitamin B6 and vitamin B12.
A serving offers 0.5 mg of vitamin B6, fulfilling 29% of the RDA for women and 22% for men.
It also provides 0.4 micrograms of vitamin B12, meeting 17% and 11% of the RDA for women and men, respectively.
Supports Brain Function
B vitamins help convert food into energy and play a role in brain function. Vitamin B12, in particular, is vital for normal nerve signaling, DNA synthesis, and red blood cell and brain health.
A deficiency in B12 or B6 can result in brain shrinkage, dementia, neurological damage, psychiatric illness and megaloblastic anemia.
Energy Production
Vitamin B6 assists in over 100 enzyme reactions, many of which are involved in energy metabolism. It contributes to the formation of ATP, which transports energy within your cells.
Vitamin B12 helps your body metabolize food and form new red blood cells, which carry oxygen throughout your body to give you energy.
Low in Fat and Calories
Compared to chicken breast and chicken thighs with skin, chicken leg meat is relatively low in fat and calories.
A 6 ounce serving packs just 184 calories and 8 grams of fat when the skin is removed.
For reference, an equivalent serving of chicken thigh with skin provides 209 calories and 13 grams of fat, while chicken breast with skin has 232 calories and 15 grams of fat.
When trying to limit calorie intake, chicken leg meat can provide the nutrients you need without excessive calories.
Decreased Risk of Obesity and Metabolic Syndrome
Despite being high in protein, chicken leg meat does not appear to increase the risk of metabolic syndrome or obesity.
In fact, substituting chicken legs for red meat may lower the risk of weight gain and obesity when eaten as part of a healthy dietary pattern.
The high protein and low calorie content of chicken legs makes them a smart choice for weight management.
May Lower Cholesterol
Several studies have found that poultry, including chicken legs, may lower cholesterol levels and heart disease risk factors when eaten in place of red meat.
One study in 17 women showed that eating chicken legs 5 times per week reduced LDL (bad) cholesterol by 8%, compared to eating beef or pork daily.
Easy to Add to a Healthy Diet
Chicken leg meat is extremely versatile, easy to prepare and pairs well with many flavors.
It can be used in soups, salads, casseroles, pastas and more. Try baking, broiling, grilling, frying, slow cooking in a crockpot or using it in stir-fries.
Here are some simple, healthy recipe ideas:
- Baked chicken legs with herbs and olive oil.
- Crockpot chicken leg tacos with pineapple salsa.
- Grilled BBQ chicken drumsticks.
- Chicken leg curry with vegetables.
- Roasted lemon chicken thighs with asparagus.
Chicken legs require minimal prep and cooking time, even quicker than chicken breast. They can be cooked in batches and stored for fast weeknight meals.
Potential Downsides
While chicken leg meat has many benefits, there are a few downsides to consider:
- Bacteria like salmonella are more common in chicken legs than breast meat. Use proper food safety practices when handling raw chicken legs.
- The chicken skin contains the majority of the fat, so remove skin before eating if trying to lower fat intake.
- Chicken legs are high in purines, which people with gout or kidney stones may want to limit.
- Eating undercooked chicken increases risk of bacterial infection.
Conclusion
Chicken leg meat provides an impressive amount of high-quality protein while being low in calories and fat when skinless. It is also packed with selenium, zinc, B vitamins and other nutrients.
Consuming chicken legs may promote muscle growth, appetite control, weight loss and heart health. They are easy to incorporate into many different healthy recipes.
Chicken leg meat offers great nutritional value and health benefits when prepared safely and eaten as part of a balanced diet.