How Many Calories Are in a Baked Chicken Drumstick?

Chicken drumsticks are a classic favorite for good reason. These flavorful pieces of chicken are versatile, budget-friendly, and make a satiating, protein-packed meal. But when trying to follow a healthy diet or lose weight, you may be wondering just how many calories are in a baked chicken drumstick.

In this article, we’ll break down the calorie, macronutrient, and micronutrient content of baked chicken drumsticks. We’ll also look at how drumstick size, cooking method, and whether the skin is eaten impacts the nutrition profile. Let’s dive in!

Calorie and Macronutrient Content

The calorie content of a baked chicken drumstick can vary quite a bit depending on the size of the drumstick and whether or not you eat the skin.

Here is the calorie content for different sizes of baked chicken drumsticks with the skin removed:

• 1 small drumstick (86g) – 111 calories
• 1 medium drumstick (111g) – 146 calories
• 1 large drumstick (146g) – 214 calories
• 100g of drumstick meat – 164 calories

As you can see, drumstick size makes a significant difference! Larger drumsticks naturally pack in more protein and fat, resulting in more calories.

The calories mainly come from protein and fat:

• Protein: 26g per 100g
• Fat: 11g per 100g
• Carbs: 0g per 100g

Protein accounts for about 52% of the calories, while fat provides 48% of the calories.

If you eat the skin along with the baked chicken drumstick, the fat and calorie content increases even more. Chicken skin is high in fat, providing 15 grams of fat per 100 grams.

So if you eat a drumstick with the skin on, you can expect the calorie count to be about 50-70% higher compared to eating it without the skin

Micronutrients in Baked Chicken Drumsticks

In addition to protein, baked chicken drumsticks contain a variety of micronutrients:

• Calcium: 12mg (1% DV)
• Iron: 1.3mg (7% DV)
• Potassium: 227mg (5% DV)
• Vitamin A: 30mcg (3% DV)
• Vitamin D: Trace amounts
• Vitamin B12: Trace amounts

While drumsticks are not a rich source of most micronutrients, they provide a decent amount of the minerals iron and potassium. The protein in drumsticks also contains all of the essential amino acids your body needs.

How Cooking Method Impacts Calories

While this article focuses on baked drumsticks, the cooking method used impacts the final calorie content. Here’s how the calorie content of chicken drumsticks compares for different cooking methods:

• Baked: 164 calories (100g without skin)
• Roasted: 214 calories (100g with skin)
• Grilled: 180 calories (100g without skin)
• Fried: 209 calories (100g with skin)

Frying, roasting, and grilling with the skin on increases calories compared to baking or grilling without skin. But in general, drumsticks prepared by any cooking method are relatively similar in calories by weight.

Health Benefits of Chicken Drumsticks

Beyond being budget-friendly and tasty, chicken drumsticks offer several health benefits:

• High in protein – The 26g of protein per serving helps maintain and build muscle mass. The amino acid profile delivers all essential amino acids.

• Lower in fat than other cuts – Drumsticks are lower in fat and calories compared to chicken wings, thighs, and breast with skin.

• Anti-inflammatory nutrients – Drumsticks contain selenium and niacin, both of which have anti-inflammatory effects in the body.

• Rich source of iron – The iron in drumsticks improves oxygen circulation and energy levels.

Tips for Enjoying Chicken Drumsticks

Here are some tips for preparing healthy and delicious baked chicken drumsticks at home:

• Remove the skin after cooking to reduce fat and calories.

• Rub spices like paprika, garlic powder, oregano before baking for extra flavor.

• Bake on a wire rack lined sheet pan so the fat drips away while cooking.

• Pair drumsticks with veggies like roasted broccoli, cauliflower, or brussels sprouts.

• Make chicken drumstick kebabs using cherry tomatoes, peppers, and onions.

• To retain moisture, brine drumsticks in saltwater for 30 minutes before baking.

• Bake drumsticks to an internal temperature of 165°F for food safety.

The Bottom Line

A baked chicken drumstick contains about 164 calories and 26 grams of protein per 100 gram serving when eaten without the skin. Larger drumstick sizes have more calories – a large drumstick can have over 200 calories.

While the calorie content varies, baked chicken drumsticks are one of the leanest and healthiest ways to enjoy chicken. Their impressive protein content, anti-inflammatory nutrients, and iron make drumsticks a nutritious addition to a balanced diet.