How Many Calories are in a Baked Chicken Leg and Thigh?

Chicken leg and thigh is a popular and delicious part of the chicken that is often enjoyed baked. But many people wonder – just how many calories are in a baked chicken leg and thigh? In this article, we’ll break down the calorie content, discuss how different factors impact the calories, and provide some tips for enjoying baked chicken leg and thigh as part of a healthy diet.

Calorie Range for Baked Chicken Leg and Thigh

A baked chicken leg and thigh with the skin on contains approximately:

• 170-210 calories per leg
• 230-280 calories per thigh

The combined leg and thigh together provides around 380-450 calories.

This calorie estimate is for a standard 3-4 oz leg or thigh baked without any oil or breading. The size of the chicken piece, whether the skin is left on or removed, and any additional ingredients or cooking methods will impact the final calorie count.

What Factors Influence the Calories in Baked Chicken Leg and Thigh?

Several key factors contribute to the calorie content in baked chicken leg and thigh

Size of the Chicken Piece

Larger chicken pieces will have more calories. A particularly large chicken leg may have up to 230 calories, while a smaller leg may only contain 190 calories.

Skin On vs Skin Off

The skin contains a significant amount of fat Removing the skin before baking reduces the calories by about 50-70 calories per piece

Cooking Method

Baking, broiling, grilling, poaching or roasting without added fat or breading are lower calorie cooking methods. Frying significantly increases the calories.

Added Ingredients

Marinades seasoning, breading and sauces all add extra calories. A heavily breaded fried chicken thigh can contain over 450 calories.

Bone-In vs Boneless

The bone itself does not contain calories. However, boneless chicken weighs less per piece, impacting the total calories.

Nutrition Details of Baked Chicken Leg and Thigh

Beyond just calories, baked chicken leg and thigh offers an impressive nutritional profile:

• High in protein – about 30-35g per leg and thigh, supporting muscle growth and satisfaction.

• Contains iron, zinc, B vitamins, phosphorus and other nutrients.

• Provides healthy fats like monounsaturated and polyunsaturated fats.

• Relatively low in saturated fat, especially if skin is removed before eating.

Skinless baked chicken leg and thigh is a lean, nutritious choice as part of a balanced diet.

Tips for Enjoying Baked Chicken Leg and Thigh

Here are some tips to keep calories in check and maximize nutrition when eating baked chicken leg and thigh:

• Remove the skin before or after baking to lower the calories significantly.

• Opt for a simple marinade with acidic ingredients like lemon juice, vinegar or spices instead of sugary sauces.

• Avoid deep frying and breading which can double the calories.

• Portion out just 1 small or medium leg and thigh to control serving sizes. This provides enough protein without overdoing the calories.

• Pair it with lower calorie sides like a veggie salad, roasted broccoli or cauliflower rice to create a well-rounded meal.

• Bake several chicken legs and thighs at once, then use leftovers for healthy meals throughout the week.

Typical Calorie Values for Baked Chicken Leg and Thigh

To summarize typical calorie values:

• Baked chicken leg with skin: 170-210 calories

• Baked chicken leg without skin: 140-170 calories

• Baked chicken thigh with skin: 230-280 calories

• Baked chicken thigh without skin: 170-220 calories

• Baked chicken leg and thigh together with skin: 380-450 calories

• Baked chicken leg and thigh without skin: 310-390 calories

Follow the guidelines above like removing the skin, watching portions and pairing with veggies, and baked chicken leg and thigh can be a slimmed-down, nutritious option as part of a healthy diet. Monitor your overall calorie intake, and enjoy baked chicken in moderation as a tasty source of protein.

A baked or broiled chicken leg (drumstick and thigh) with skin on contains approximately 289 calories per 135g serving.