Chicken legs can be a good source of potassium. The potassium content in chicken legs can vary depending on a few factors.
Potassium content in chicken legs
According to the USDA, 100g of roasted chicken legs (drumstick and thigh) contains about 230mg of potassium.
The potassium content can vary depending on a few factors:
- Cut of chicken – Chicken thighs tend to be a bit higher in potassium than drumsticks.
- Cooking method – Potassium content is higher in roasted chicken than in boiled/simmered chicken.
- Enhanced or not – Enhanced chicken that has been injected with a salt solution tends to be lower in potassium.
- With or without skin – Chicken skin contains less potassium than the meat.
But on average, a 100g serving of roasted chicken legs contains about 230mg of potassium. That would provide about 5% of the RDI for potassium in one serving.
How does that compare to other high potassium foods?
While chicken legs do contain a decent amount of potassium, they are not one of the very highest potassium foods. Other good sources that contain more potassium per serving include:
| Food | Potassium per 100g |
|---|---|
| Baked potato with skin | 535mg |
| Prunes | 732mg |
| Cooked spinach | 558mg |
| Avocado | 485mg |
| Banana | 358mg |
| Salmon | 628mg |
So while chicken legs provide a decent amount of potassium, there are other foods that are higher in this important mineral.
Daily potassium needs
The recommended daily intake (RDI) for potassium is 4700mg per day for adults.
Eating one 100g serving of roasted chicken legs would provide about 5% of your daily potassium needs.
To reach the 4700mg recommendation, you would need to consume around 20 servings of chicken legs in a day – which is not realistic or advised!
Chicken legs can be part of a potassium-rich diet, but you would need to eat a variety of other high potassium foods like potatoes, leafy greens, beans, dairy, fish, and fruits like bananas and prunes to meet your daily needs.
Benefits of potassium
Getting adequate potassium is important for overall health. Some benefits of this nutrient include:
- Supports nervous system function
- Helps maintain fluid balance
- Vital for muscle contractions
- May help lower blood pressure
- Reduces risk of kidney stones
Who may need to increase potassium intake?
Some groups may especially benefit from increasing potassium intake:
- Those with hypertension or high blood pressure
- People taking diuretics which can deplete potassium levels
- Athletes and those who sweat a lot
- Older adults
- Those following low-carb, keto, or other restrictive diets
Increasing potassium from chicken legs
For those looking to increase potassium intake from chicken legs, there are a few preparation tips that can help:
- Leave the skin on for cooking – the skin contains some potassium
- Roast, grill, or pan fry instead of boiling/simmering to retain more potassium
- Choose chicken thighs over drumsticks when possible
- Spice with a potassium-rich seasoning like Mrs. Dash Table Blend
- Enjoy chicken legs as part of a meal with other potassium sources like veggies, potatoes, beans, or yogurt
Risks of too much potassium
While deficiency is more common, there are some risks associated with excessive potassium intake:
- Hyperkalemia – dangerously elevated potassium levels in blood
- Digestive issues like diarrhea
- Abnormal heart rhythms
- Muscle weakness
Healthy individuals are unlikely to get too much potassium from food sources like chicken legs. But those with kidney disease or taking certain medications should be cautious and discuss potassium intake with their doctor.
Conclusion
Chicken legs contain a moderate amount of the important mineral potassium. While they don’t provide nearly enough to meet the daily recommended intake on their own, chicken legs can be part of a healthy diet that includes a variety of high potassium foods. Focusing on potassium-rich foods may provide benefits for heart health, blood pressure, and athletic performance.