What Is Chicken, broilers or fryers, leg, meat and skin, raw? Origin and Varieties
Chicken comes from the domesticated bird Gallus gallus domesticus, a species descended from the red junglefowl of Southeast Asia. Through centuries of selective breeding, commercial broiler chickens have been developed to grow rapidly and provide tender, high‑yield meat. The leg portion includes two segments — the drumstick and the thigh — and is classified as dark meat. Dark meat differs from white meat (like breast) in having higher fat content and a richer flavor due to a greater proportion of slow‑twitch muscle fibers that are adapted for sustained activity. Poultry, especially broilers raised under modern agricultural systems, is one of the most widely consumed animal proteins in the world, with Americans projected to consume record amounts in 2025, reflecting its cultural and economic ubiquity as both a staple and a comfort food. Chicken legs with skin are particularly popular in many cuisines because the skin enhances moisture and flavor in both roasting and slow‑cooking methods. Unlike processed poultry products, raw chicken pieces like this provide foundational ingredients for home cooking and offer flexibility for nutrient‑preserving preparation techniques across global culinary traditions.
Nutrition Profile: A Detailed Breakdown
The raw chicken leg (meat and skin) provides a substantial macronutrient profile, dominated by protein and fat with negligible carbohydrates. Per 100g raw, the leg delivers 214 calories — about one‑tenth of a typical daily 2,000 calorie intake — consisting of ~16g of protein and ~16g of fat. The protein content is significant for muscle repair and synthesis, featuring all essential amino acids needed by humans for tissue maintenance and metabolic regulation. It contributes particularly to leucine, lysine, and valine, amino acids that stimulate muscle protein synthesis. The fat fraction includes saturated fatty acids (~4.37g), monounsaturated (~6.62g), and polyunsaturated fats (~3.35g), with minimal trans fats (~0.06g). Fat in chicken skin enhances flavor and juiciness but can also increase caloric density compared to skinless cuts. In addition to macronutrients, the leg supplies a variety of micronutrients: B‑vitamins such as niacin (vitamin B3), vitamin B6, and vitamin B12, which play critical roles in energy production and neurological function; essential minerals like selenium and phosphorus, which support antioxidant defenses and bone health respectively; and small amounts of vitamin D, potassium, and iron. Though the carbohydrate content is effectively zero, raw chicken leg’s nutrient density makes it valuable for low‑carbohydrate, ketogenic, and paleo dietary patterns, while its rich protein and micronutrient content supports metabolic and immune functions.
Evidence‑Based Health Benefits
High‑quality animal proteins such as chicken are linked with multiple health outcomes when consumed as part of balanced diets. Evidence from controlled trials and observational research indicates that lean poultry consumption — particularly when unprocessed — has neutral or beneficial effects on body weight and metabolic risk factors, including body composition and markers of cardiovascular and glycemic health. For example, research synthesized in nutritional reviews suggests that lean chicken consumption can support healthy body weight management and neutral or beneficial effects on cardiovascular disease (CVD) and type 2 diabetes mellitus (T2DM) risk factors when replacing higher‑fat or processed meats. This benefit likely stems from chicken’s high protein content, which enhances satiety and preserves lean mass during weight management. Additionally, chicken is a notable source of selenium, a trace mineral that functions as a cofactor for antioxidant enzymes such as glutathione peroxidases, which protect cells from oxidative stress. B‑vitamins inherent to chicken, including niacin and B6, play pivotal roles in energy metabolism and red blood cell formation. Some observational studies associate regular poultry intake with lower all‑cause mortality and reduced risk of some chronic diseases when part of diets rich in fruits, vegetables, and whole grains, though confounding lifestyle factors must be considered. The overall evidence supports the inclusion of lean poultry in dietary patterns aimed at maintaining muscle mass, supporting metabolic health, and contributing to micronutrient adequacy.
Potential Risks and Who Should Be Careful
Despite its nutritional benefits, raw chicken poses food safety risks due to potential contamination with pathogens like Salmonella and Campylobacter. Improper handling and undercooking can lead to foodborne illness, which disproportionately affects vulnerable populations such as young children, the elderly, pregnant individuals, and those with compromised immunity. Additionally, consuming high amounts of poultry — especially processed or charred meats — has been linked in some observational studies to increased all‑cause mortality and gastrointestinal cancer risk, underlining the importance of moderation and balanced dietary variety. The skin, while flavorful, contributes more saturated fat and calories; individuals managing blood lipids or weight may choose skinless cuts or moderate portions. Certain cultural practices such as rinsing raw chicken — though intended for cleanliness — can inadvertently spread bacteria via water droplets and increase cross‑contamination risk; instead, rigorous surface sanitation and thorough cooking to safe internal temperatures are recommended. Overall, while chicken is nutrient‑rich, safe preparation and storage are critical to mitigating risks.
How to Select, Store, and Prepare Chicken, broilers or fryers, leg, meat and skin, raw
Selecting fresh raw chicken begins at the market: choose meat with a light pink hue, firm texture, and no sour or off smells. Ensure packaging is intact with no leakage. Once purchased, raw chicken should be refrigerated at or below 40°F (4°C) and used within 1–2 days to minimize bacterial growth; if longer storage is needed, freeze pieces in airtight packaging for quality maintenance, ideally for up to a few months. Refrigerating raw chicken on the bottom shelf prevents juices from dripping onto other foods, reducing cross‑contamination risk; always wash hands for at least 20 seconds after handling raw poultry and sanitize surfaces. When preparing, avoid rinsing raw pieces to prevent environmental spread of potential pathogens. Cook chicken legs to a safe internal temperature of 165°F (74°C) as measured by a food thermometer, ensuring pathogen destruction. Moist cooking methods such as braising and slow roasting with herbs and acidic components like lemon juice can enhance tenderness and nutrient retention. Marinating chicken in antioxidant‑rich herbs and spices can also add flavor and potentially reduce harmful compounds formed during high‑heat cooking.
Best Ways to Eat Chicken, broilers or fryers, leg, meat and skin, raw
Chicken legs can be transformed into nutrient‑rich meals with methods that preserve moisture and minimize added fats. Roasting at moderate temperatures with skin intact locks in juices while rendering excess fat; pairing with vegetables and whole grains completes a balanced plate. Braising or slow cooking in tomato‑based sauces with herbs yields tender results with enhanced micronutrient uptake from vegetables. Grilling or air‑frying offers flavorful options with less added oil, but avoid charring to limit formation of harmful compounds. For balanced meals, combine chicken legs with fiber‑rich legumes or leafy greens; herbs such as rosemary, thyme, and turmeric add antioxidants without added calories. Use poultry stock from bones to enrich soups and stews, contributing collagen and minerals. Serving chicken salads with citrus‑based dressings enhances iron absorption from other components of the meal. These culinary strategies not only maximize taste but also retain the inherent nutritional value of raw chicken legs when transformed into balanced dishes.
Nutrient Absorption: What Helps and Hinders
Certain nutrients in chicken, such as iron and B‑vitamins, interact with other dietary components to influence absorption. Pairing chicken with vitamin C‑rich foods (like bell peppers or citrus) can enhance non‑heme iron absorption, although poultry predominantly provides heme iron, which is already highly bioavailable. Conversely, consuming large amounts of calcium‑rich dairy at the same meal may slightly hinder iron absorption due to competitive interactions. Antioxidants in vegetables and herbs may support overall nutrient utilization and reduce oxidative stress. Avoid consuming raw chicken; thorough cooking ensures nutrient bioavailability without the risk of contamination. Integrating a variety of colored plant foods ensures diverse micronutrient uptake and supports optimal nutrient utilization from the entire meal.
Chicken, broilers or fryers, leg, meat and skin, raw for Specific Diets
Raw chicken leg meat and skin can fit into several dietary patterns after proper cooking. For keto and paleo diets, its high protein and fat and low carbohydrate profile make it compatible; be mindful of portion sizes to manage caloric intake. For diabetic‑friendly diets, lean cooking methods and balanced sides (vegetables, legumes) help stabilize glycemic response. It is not suitable for vegan or vegetarian diets. For heart‑healthy patterns, opt for skinless or moderate portions and pair with fiber‑rich foods to support cardiovascular health. Low‑fodmap diets can include chicken, as poultry does not contain fermentable carbohydrates that trigger symptoms. Throughout, balance chicken with plant sources to ensure comprehensive micronutrient coverage and dietary variety.
❤️ Health Benefits
Supports muscle synthesis and maintenance
High‑quality complete protein provides all essential amino acids needed for muscle protein synthesis and repair.
Evidence: moderateMay support heart health when replacing processed meats
Replacing high‑saturated fat and processed meats with lean chicken can improve lipid profiles and reduce some cardiovascular risk factors.
Evidence: moderate⚖️ Comparisons
Vs. Chicken breast, skinless
Lower fat and calories compared to chicken leg with skin, higher protein density per calorie.
Vs. Turkey leg meat
Similar protein but often slightly higher fat; flavor preferences and cooking method can dictate choice.
Vs. Pork loin
Higher in saturated fat and calories; chicken leg is lighter and often easier to fit in balanced diets.
🧊 Storage Guide
❄️
Fridge
1–2 days raw at ≤40°F (4°C)
🧊
Freezer
several months quality
⚠️ Signs of
Spoilage:
- smell: Foul or sour odor
- visual: Color shifts to gray or green hues, Slimy surface
- texture: Sticky or tacky feel
- when to discard: Obvious odor or off‑color, Texture changes even if within storage time
👥 Special Considerations
elderly
Why: Protein helps prevent age‑related muscle loss.
Recommendation: Include lean cuts to maintain muscle mass.
athletes
Why: High‑quality protein aids recovery.
Recommendation: Use as a protein source for muscle repair and performance.
children
Why: High‑quality protein supports developmental needs.
Recommendation: Serve cooked chicken to support growth with balanced sides.
pregnancy
Why: Prevents foodborne illness; provides protein and B vitamins important for fetal development.
Recommendation: Cook thoroughly to safe temperatures.
breastfeeding
Why: Supports maternal nutrient needs.
Recommendation: Include in balanced diet for protein and micronutrients.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 leg, with skin (Sum of drumstick+thigh+back)
(344.00g)
1.00 back with skin
(49.00g)
1.00 drumstick with skin
(111.00g)
4.00 oz
(113.00g)
1.00 thigh with skin
(185.00g)
1.00 leg, with skin (Sum of drumstick+thigh+back)
(344.00g)
1.00 back with skin
(49.00g)
1.00 drumstick with skin
(111.00g)
4.00 oz
(113.00g)
1.00 thigh with skin
(185.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 67.3000 | g |
| Energy | 214.0000 | kcal |
| Energy | 897.0000 | kJ |
| Protein | 16.3700 | g |
| Total lipid (fat) | 15.9500 | g |
| Ash | 0.8100 | g |
| Carbohydrate, by difference | 0.1700 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 9.0000 | mg |
| Iron, Fe | 0.6900 | mg |
| Magnesium, Mg | 19.0000 | mg |
| Phosphorus, P | 155.0000 | mg |
| Potassium, K | 203.0000 | mg |
| Sodium, Na | 84.0000 | mg |
| Zinc, Zn | 1.4700 | mg |
| Copper, Cu | 0.0540 | mg |
| Manganese, Mn | 0.0160 | mg |
| Selenium, Se | 18.0000 | µg |
| Vitamin C, total ascorbic acid | 0.2000 | mg |
| Thiamin | 0.0730 | mg |
| Riboflavin | 0.1410 | mg |
| Niacin | 4.7330 | mg |
| Pantothenic acid | 0.9940 | mg |
| Vitamin B-6 | 0.3180 | mg |
| Folate, total | 4.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 4.0000 | µg |
| Folate, DFE | 4.0000 | µg |
| Choline, total | 41.6000 | mg |
| Betaine | 8.1000 | mg |
| Vitamin B-12 | 0.5600 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 28.0000 | µg |
| Retinol | 28.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 92.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 91.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.2200 | mg |
| Vitamin E, added | 0.0000 | mg |
| Tocopherol, beta | 0.0000 | mg |
| Tocopherol, gamma | 0.0800 | mg |
| Tocopherol, delta | 0.0000 | mg |
| Tocotrienol, alpha | 0.0200 | mg |
| Tocotrienol, beta | 0.0200 | mg |
| Tocotrienol, gamma | 0.0300 | mg |
| Tocotrienol, delta | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 2.0000 | IU |
| Vitamin D (D2 + D3) | 0.1000 | µg |
| Vitamin D3 (cholecalciferol) | 0.1000 | µg |
| Vitamin K (phylloquinone) | 2.3000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 4.3660 | g |
| SFA 4:0 | 0.0010 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0010 | g |
| SFA 10:0 | 0.0010 | g |
| SFA 12:0 | 0.0100 | g |
| SFA 14:0 | 0.0990 | g |
| SFA 15:0 | 0.0080 | g |
| SFA 16:0 | 3.3250 | g |
| SFA 17:0 | 0.0130 | g |
| SFA 18:0 | 0.8440 | g |
| SFA 20:0 | 0.0080 | g |
| SFA 22:0 | 0.0100 | g |
| SFA 24:0 | 0.0010 | g |
| Fatty acids, total monounsaturated | 6.6190 | g |
| MUFA 14:1 | 0.0230 | g |
| MUFA 15:1 | 0.0000 | g |
| MUFA 16:1 | 0.9230 | g |
| MUFA 17:1 | 0.0100 | g |
| MUFA 18:1 | 5.5430 | g |
| MUFA 20:1 | 0.0950 | g |
| MUFA 22:1 | 0.0010 | g |
| MUFA 24:1 c | 0.0000 | g |
| Fatty acids, total polyunsaturated | 3.3520 | g |
| PUFA 18:2 | 2.9870 | g |
| PUFA 18:3 | 0.1550 | g |
| PUFA 18:4 | 0.0020 | g |
| PUFA 20:2 n-6 c,c | 0.0160 | g |
| PUFA 20:3 | 0.0260 | g |
| PUFA 20:4 | 0.1030 | g |
| PUFA 20:5 n-3 (EPA) | 0.0040 | g |
| PUFA 22:4 | 0.0200 | g |
| PUFA 22:5 n-3 (DPA) | 0.0120 | g |
| PUFA 22:6 n-3 (DHA) | 0.0100 | g |
| Fatty acids, total trans | 0.0600 | g |
| Cholesterol | 93.0000 | mg |
| Tryptophan | 0.1710 | g |
| Threonine | 0.7290 | g |
| Isoleucine | 0.7420 | g |
| Leucine | 1.3060 | g |
| Lysine | 1.4380 | g |
| Methionine | 0.4390 | g |
| Cystine | 0.1890 | g |
| Phenylalanine | 0.6310 | g |
| Tyrosine | 0.5740 | g |
| Valine | 0.7680 | g |
| Arginine | 1.1360 | g |
| Histidine | 0.4660 | g |
| Alanine | 1.0010 | g |
| Aspartic acid | 1.5440 | g |
| Glutamic acid | 2.5500 | g |
| Glycine | 0.9810 | g |
| Proline | 0.7610 | g |
| Serine | 0.6630 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 172378)
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