A chicken drumstick is a popular cut of chicken that comes from the lower portion of the leg. Drumsticks are meaty and contain both white and dark chicken meat. They are often baked, broiled, or grilled and make for a tasty and filling meal.
Calories in a chicken drumstick
The number of calories in a chicken drumstick depends on a few key factors:
- Size of the drumstick
- Whether the skin is eaten
- How it is prepared/cooked
On average, a 3.5 oz (100 gram) chicken drumstick with skin contains:
- Calories: 185
- Fat: 12 grams
- Protein: 15 grams
For a larger 5 oz (142 gram) drumstick with skin, the numbers increase to:
- Calories: 260
- Fat: 17 grams
- Protein: 21 grams
As you can see, the chicken skin significantly increases the fat and calorie content. Removing the skin slashes the calories and fat roughly in half.
Calories in a baked chicken drumstick
Baking is a healthy way to prepare chicken drumsticks. Baking uses no added fat and allows the excess fat from the skin to drip off.
Here are the nutrition facts for a baked chicken drumstick:
- 3.5 oz (100 g) drumstick with skin: 185 calories
- 3.5 oz (100 g) drumstick without skin: 140 calories
- 5 oz (142 g) drumstick with skin: 260 calories
- 5 oz (142 g) drumstick without skin: 200 calories
As you can see, baking decreases the calorie content, especially when consuming drumsticks without the skin.
How many calories in chicken drumsticks with different cooking methods?
Here’s how the calorie content of a 5 oz (142 g) chicken drumstick compares for different cooking methods, with and without skin:
| Cooking Method | With Skin (calories) | Without Skin (calories) |
|---|---|---|
| Baked | 260 | 200 |
| Grilled | 260 | 200 |
| Fried | 290 | 220 |
Frying adds more calories due to the oil. Grilling and baking are lower calorie options. Removing the skin significantly decreases calories for all cooking methods.
Nutritional benefits of chicken drumsticks
Chicken drumsticks provide many nutritional benefits:
- Protein: Chicken is an excellent source of protein. Protein helps build muscle mass and keeps you feeling fuller for longer.
- Vitamin B12: Drumsticks are high in vitamin B12, which supports red blood cell production and nervous system function.
- Selenium: Chicken contains the antioxidant mineral selenium, which enhances immune function.
- Iron: You’ll get 6-10% of your daily iron needs from a serving of chicken drumsticks.
- Zinc: Zinc supports a healthy immune system and wound healing.
Tips for enjoying chicken drumsticks
Here are some tips for preparing healthy and tasty baked chicken drumsticks at home:
- Pat the drumsticks dry and coat with a light layer of olive oil, salt, pepper, and your favorite herbs/spices.
- Bake at 400°F for 30-40 minutes, flipping halfway through, until chicken is fully cooked.
- Remove and discard the skin after cooking if watching calories.
- Enjoy the drumsticks on their own, in a salad, sandwich, wrap, or taco.
- Pair with roasted vegetables and a side salad for a balanced meal.
- Refrigerate leftovers within 2 hours and enjoy within 3-4 days.
Conclusion
A baked chicken drumstick is a tasty and protein-packed option to include in a healthy diet. While the calories increase if you eat the skin, baking is a lower calorie cooking method. For the lowest calorie option, remove the skin after baking or grilling. Enjoy chicken drumsticks along with vegetables, whole grains, fruits, healthy fats, and low-fat dairy for a balanced approach.