Raw Chicken Drumsticks with Skin: Complete Calorie & Nutrition Breakdown

Hey there, foodies and health enthusiasts! Today I’m diving into a topic that comes up pretty often in my DMs – calories in raw chicken drumsticks with skin. Whether you’re meal prepping, counting macros, or just curious about what’s in your food, understanding the nutritional profile of chicken drumsticks can help you make better dietary choices.

I’ve gathered data from reliable sources to give you the most accurate info about this popular protein source. Let’s get cluckin’!

Quick Nutrition Facts for Raw Chicken Drumsticks with Skin

Before we dive deeper, here’s a quick snapshot of what you’re getting in a typical raw chicken drumstick with skin:

How Many Calories Are in a Raw Chicken Drumstick with Skin?

According to my research, there’s some variation in calorie counts depending on the size of the drumstick

• 214 calories in one drumstick with skin (133g) – MyFoodData
• 117 calories in one drumstick with skin (2.6 oz or about 74g edible portion) – CalorieKing

Why the difference? Well, CalorieKing’s measurement is for the edible portion only (about 2.6 oz) after accounting for bones, while MyFoodData’s measurement includes the whole drumstick with bone (133g). The bone makes up about 33% of the drumstick’s weight!

For consistency, I’ll be using the 133g drumstick (with bone) measurement throughout this article.

Where Do the Calories Come From?

In a raw chicken drumstick with skin, the calories are distributed as follows:

• 54% from fat (12.2g)
• 46% from protein (24g)
• 0% from carbs (practically none at 0.15g)

This makes chicken drumsticks a high-protein, moderate-fat food with virtually no carbohydrates.

Detailed Nutritional Breakdown

Macronutrients

Let’s break down what’s in a raw chicken drumstick with skin (133g)

Protein Content

With 24g of protein per drumstick, chicken drumsticks are an excellent protein source. That’s about 48% of your Daily Value (DV) based on a 2,000 calorie diet!

The protein in chicken is considered complete, meaning it contains all essential amino acids your body needs. Here are some of the amino acids found in a chicken drumstick

• Lysine: 2,204mg
• Leucine: 1,996mg
• Arginine: 1,681mg
• Glutamic acid: 3,860mg

Fat Content

A raw chicken drumstick with skin contains 12.2g of total fat, which is about 16% of your DV. This includes:

• Saturated fat: 3.3g (16% DV)
• Monounsaturated fat: 4.95g
• Polyunsaturated fat: 2.61g
• Trans fat: 0.06g

The skin contributes significantly to the fat content, so removing it will reduce the calories and fat substantially.

Carbohydrate Content

Chicken drumsticks are practically carb-free, with only 0.15g of carbohydrates per drumstick. They contain:

• Dietary fiber: 0g
• Total sugars: 0g

This makes them an excellent choice for low-carb and ketogenic diets!

Micronutrients

Chicken drumsticks aren’t just about protein and fat – they pack a surprising amount of vitamins and minerals:

Vitamins

• Niacin (B3): 6.4mg (40% DV)
• Vitamin B12: 0.7mcg (29% DV)
• Vitamin B6: 0.46mg (27% DV)
• Vitamin B5: 1.4mg (28% DV)
• Riboflavin (B2): 0.26mg (20% DV)

Minerals

• Selenium: 26.9mcg (49% DV)
• Zinc: 2.5mg (22% DV)
• Phosphorus: 216.8mg (17% DV)
• Potassium: 280.6mg (6% DV)
• Iron: 0.94mg (5% DV)

Raw vs. Cooked: What Changes?

It’s important to note that these nutritional values are for RAW chicken drumsticks. When you cook chicken, several things happen:

1. Water loss: Cooking causes moisture to evaporate, which can make the chicken more calorie-dense per gram
2. Fat reduction: Depending on your cooking method, some fat may melt off
3. Weight change: A cooked drumstick will typically weigh less than a raw one

For example, frying will add calories, while grilling or baking may reduce the fat content slightly if some fat drips away during cooking.

How Chicken Drumsticks Compare to Other Cuts

Curious how drumsticks stack up against other chicken parts? Here’s a quick comparison per 100g of raw meat with skin:

As you can see, drumsticks have fewer calories than thighs and wings, but slightly less protein than breasts.

Health Benefits of Chicken Drumsticks

Despite sometimes getting a bad rap for having more fat than breast meat, chicken drumsticks offer several health benefits:

• High-quality protein for muscle maintenance and growth
• Rich in B vitamins that support energy metabolism
• Good source of selenium, an important antioxidant
• Contains zinc for immune function
• Provides iron needed for oxygen transport in the blood

Practical Tips for Preparing Chicken Drumsticks

To Skin or Not to Skin?

Removing the skin can significantly reduce the calorie and fat content. Here’s the difference:

• With skin (133g): 214 calories, 12.2g fat
• Without skin (about 112g): Approximately 172 calories, 7g fat

But I gotta say, the skin adds flavor and helps keep the meat moist during cooking. It’s a personal choice!

Cooking Methods and Their Impact

Different cooking methods can affect the final calorie count:

• Baking or roasting: Minimal additional calories if you don’t add oil
• Grilling: Can reduce fat content as some fat drips away
• Air frying: Uses less oil than deep frying
• Deep frying: Adds significant calories from oil absorption

Healthy Marinades and Seasonings

Try these low-calorie ways to add flavor without a ton of extra calories:

• Lemon juice + garlic + herbs
• Low-sodium soy sauce + ginger + green onion
• Greek yogurt + fresh herbs + lemon zest
• Dry rubs with spices instead of sugar-based marinades

Incorporating Chicken Drumsticks into a Balanced Diet

Chicken drumsticks can fit into many dietary patterns:

For Weight Management

• Opt for baked or grilled drumsticks
• Remove the skin if you’re strictly counting calories
• Pair with plenty of non-starchy vegetables
• Watch portion sizes (1-2 drumsticks per serving)

For Muscle Building

• Keep the skin on for extra calories if you’re trying to gain weight
• Combine with complex carbs like sweet potatoes or brown rice
• Eat 2-3 drumsticks to increase protein intake

For Low-Carb/Keto Diets

• Chicken drumsticks are naturally keto-friendly with virtually no carbs
• Keep the skin on for higher fat content
• Pair with low-carb vegetables like broccoli, cauliflower, or spinach

My Personal Experience with Chicken Drumsticks

I’ve been cooking chicken drumsticks for years, and they’re honestly one of my favorite cuts! They’re more affordable than breast meat, stay juicy after cooking, and my kids actually prefer them over other parts.

When I’m watching my calories, I’ll remove the skin after cooking (this way the meat stays moist during cooking). When I’m not as concerned about calories, I’ll leave the skin on and enjoy that crispy goodness!

FAQs About Calories in Raw Chicken Drumsticks with Skin

How many calories are in a single raw chicken drumstick with skin?

A typical raw chicken drumstick with skin (133g with bone) contains about 214 calories. The edible portion (about 74g) contains approximately 117 calories.

Does removing the skin significantly reduce calories?

Yes! Removing the skin can reduce the calorie content by about 20-25% and the fat content by about 40%.

Are chicken drumsticks healthy?

Despite having more fat than breast meat, drumsticks are still a nutrient-dense food high in protein, B vitamins, selenium, and zinc. They can definitely be part of a healthy diet.

How does cooking affect the calorie content?

Cooking reduces water content, which can make the meat more calorie-dense per gram. However, some fat may also melt off during cooking, potentially reducing calories slightly.

Are chicken drumsticks good for weight loss?

They can be! They’re high in protein, which helps with satiety. Just consider your cooking method and whether you eat the skin to manage the calorie content.

How many chicken drumsticks should I eat in one serving?

For most adults, 1-2 drumsticks (about 24-48g of protein) is an appropriate serving size, depending on your individual nutritional needs.

Conclusion

Understanding the calories and nutritional content of raw chicken drumsticks with skin helps you make informed dietary choices. At 214 calories per drumstick (133g), they provide an excellent source of protein, vitamins, and minerals with virtually no carbs.

Whether you’re counting calories, building muscle, or just trying to eat healthier, chicken drumsticks can be a versatile, delicious, and nutritious option. Just remember that cooking methods and whether you eat the skin will impact the final nutritional profile.

So next time you’re at the grocery store, don’t skip over those drumsticks! They’re budget-friendly, versatile, and can be part of a healthy diet when prepared properly.