Chicken Nutrition Facts

Calories in Different Parts of Chicken and Health Benefits

Chicken nutrition for different parts
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Is chicken good for you? Most people assume that it is. But chicken nutrition depends on how the poultry is prepared and which part of the bird you eat. Check nutrition facts for different parts of chicken, health benefits and drawbacks to find out how to include healthy chicken recipes it in your diet.

Chicken Leg Nutrition Facts
Serving Size 1 leg, bone removed (114 g)
Per Serving% Daily Value*
Calories 264 
Calories from Fat 138 
Total Fat 15.3g24%
Saturated Fat 4.2g21%
Polyunsaturated Fat 3.4g 
Monounsaturated Fat 6g 
Cholesterol 105mg35%
Sodium 99mg4%
Potassium 256.5mg7%
Carbohydrates 0g0%
Dietary Fiber 0g0%
Sugars 0g 
Protein 29.6g 
Vitamin A 3% · Vitamin C 0%
Calcium 1% · Iron 8%
*Based on a 2,000 calorie diet

Rotisserie chicken is a convenient go-to meal solution for many busy shoppers. But have you ever checked rotisserie chicken calories? The number may be higher than you expect. A single serving provides 160 calories, and that's if you only eat three ounces. Many people eat a much larger helping.

In addition, depending on the ingredients used during preparation, you may be consuming more fat and sodium than you need. Butter is often used in the preparation of the poultry and salt is usually added for flavor. These additions boost the fat and calories of the bird.

Chicken skin is another source of fat and calories. According to the USDA, a single ounce of roasted chicken skin (without the meat) provides 128 calories and 11 grams of fat. If you want to reduce the calories in rotisserie chicken, simple peel off the butter- and salt-flavored skin before eating.

What if you eat different parts of the chicken? Does the nutrition change when you eat different part of the bird?

Yes, it does. Chicken breast is usually the healthiest choice. Here's how other chicken part calories compare according to USDA data.

  • One medium, baked chicken thigh without skin provides 90 calories, 13 grams of protein, 0 grams of carbohydrate, 4 grams of fat, 1 gram of saturated fat, 2 grams of monounsaturated fat, 1 gram of polyunsaturated fat, and 233 milligrams of sodium.
  • One medium, baked chicken thigh with skin provides 140 calories, 14 grams of protein, 0 grams of carbohydrate, 9 grams of fat, 3 grams of saturated fat, 4 grams of monounsaturated fat, 2 gram of polyunsaturated fat, and 275 milligrams of sodium.
  • One medium, baked chicken drumstick without skin provides 66 calories, 11 grams of protein, 0 grams of carbohydrate, 2 grams of fat, 1 gram of saturated fat, 1 gram of monounsaturated fat, 1 gram of polyunsaturated fat, and 206 milligrams of sodium.
  • One medium, baked chicken drumstick with skin provides 97 calories, 12 grams of protein, 0 grams of carbohydrate, 5 grams of fat, 1 gram of saturated fat, 2 grams of monounsaturated fat, 1 gram of polyunsaturated fat, and 241 milligrams of sodium.
  • One medium, baked chicken wing without skin provides 42 calories, 6 grams of protein, 0 grams of carbohydrate, 2 grams of fat, 0 grams of saturated fat, 1 gram of monounsaturated fat, 0 grams of polyunsaturated fat, and 87 milligrams of sodium.
  • One medium, baked chicken wing without skin provides 86 calories, 8 grams of protein, 0 grams of carbohydrate, 6 grams of fat, 2 grams of saturated fat, 3 grams of monounsaturated fat, 1 gram of polyunsaturated fat, and 143 milligrams of sodium.

    Keep in mind that chicken wings are often prepared buffalo-style or with other flavorings that can add calories, fat, and sodium.

    Health Benefits of Chicken

    Chicken can be an excellent source of low-fat protein. Chicken is also a very good source of selenium, phosphorus, vitamin B6, and niacin. Depending on the cooking method you choose, chicken can also be low in sodium.

    If you use a smart preparation method without added fat or salty seasoning, eating chicken will benefit your healthy eating program. Since chicken is so versatile, there are countless ways to prepare it to add to salads, sandwiches, soup, and to make any meal more nutritious.

    How to Safely Prepare and Store Chicken

    You can purchase chicken parts that are pre-trimmed, prepackaged and ready to use. For many cooks, choosing these convenient packs makes cooking healthy meals more simple. The leanest choice is boneless, skinless chicken breast. The most economical choice is usually buying the whole bird and using all of the chicken parts.

    When you cook chicken, be sure that you cook the poultry to the proper internal temperature for food safety purposes. Most chicken can be baked in the oven at about 375 degrees Fahrenheit until it reaches the appropriate temperature.

    Manufacturers recommend that you use a meat thermometer to test the temperature of chicken. You should place the thermometer in a thick part of the meat, making sure that it does not touch bone.

    • A whole roasted chicken should reach an internal temperature of 180 degrees Fahrenheit.
    • Drumsticks, thighs, legs and wings should also reach an internal temperature of 180 degrees Fahrenheit.
    • Boneless chicken should reach an internal temperature of 170 degrees Fahrenheit

    Be sure to thoroughly clean any surfaces where you prepared raw chicken, including boards and knives. Most experts also recommend that you use plastic cutting boards to prepare chicken because they can be placed in the dishwasher and cleaned at a higher temperature 

    Got chicken leftovers? Chicken should be kept in the refrigerator. in a sealed container. Chicken can also be frozen for up to nine months.

    Healthy Ways to Prepare Chicken

    The way you prepare chicken can add hundreds of calories to your meal. So if you are trying to reach or maintain a healthy weight, it's worth it to find a healthy way to cook chicken.

    Roasting, broiling or boiling the breast are generally the healthiest preparation methods. Frying or sautéing the meat in butter or oil will add substantial fat and calories. Breading or coating the chicken in flour and other ingredients will also boost the carbohydrate count.

    And lastly think about how you to your chicken when you plan your healthy meals. Adding popular chicken condiments like barbecue sauce, olive oil or dipping sauces will boost your calorie and fat intake.

    Chicken Recipes

    If you want to explore, experiment and try new ways to prepare chicken, try a few of these recipes.

    You can also prepare healthy meals in advance using chicken. A week's worth of healthy meals takes just an hour or so to prepare and can save hours of time and hassle during the week. 

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