Chicken drumsticks are an inexpensive and awesome protein to add to your diet. Here’s a breakdown of their calories and general nutritional profile based on preparation and whether or not you remove the skin.
Chicken drumstick nutrition
Drumsticks typically have 3-4 ounces of edible meat, so that’s what we used for our estimates.
Baked or pan-fried chicken drumstick (skin-on)
One chicken drumstick (3.5oz or 100g) with skin contains [*]:
- Calories: 216
- Protein: 27g
- Carbs: 0g
- Fat: 11.2g
Baked or pan-fried chicken drumstick (skin-off)
One chicken drumstick (3.5oz or 100g) without skin contains [*]:
- Calories: 175
- Protein: 27g
- Carbs: 0g
- Fat: 5.7g
Fried chicken drumstick
One fried chicken drumstick (75g) contains [*]:
- Calories: 200
- Protein: 16g
- Carbs: 6g
- Fat: 13g
Are chicken drumsticks healthy?
Yes. Chicken drumsticks are a healthy food choice when minimally processed and prepared with whole ingredients. They offer a balance of essential nutrients that support muscle repair, have one of the best calorie-to-protein ratios, and are affordable.
As a source of lean protein, chicken drumsticks can easily fit into a wide variety of diets, from low-carb to whole 30. Choosing high-quality, pasture-raised chicken is critical for achieving the highest nutritional value, however, and good sourcing also reduces the risk of exposure to additives or antibiotics [*].
Drumsticks have tons of protein
Chicken drumsticks are an excellent source of high-quality protein, a nutrient essential for muscle repair, growth, and maintenance. A 3-ounce serving of chicken drumstick meat (without the skin) provides about 20 grams of protein. 3 ounces is not a lot, either!
Proteins do a lot, but you can think of one use-case as the bricks that rebuild your house after damage – it’s indispensable for structural integrity. Research shows that high-protein diets can support weight management and help preserve muscle mass, especially when running a caloric deficit [*].
They are low or zero-carb
This doesn’t apply to fried chicken or heavily sauced chicken, but meat contains virtually no carbohydrates. This makes drumsticks a versatile choice for people following low-carb or ketogenic diets.
Plain drumsticks won’t spike your blood sugar and instead provide sustained energy. Think of them as a steady-burning fuel source, much better than the quick bursts we get from sugary foods.
They contain healthy fats
Most of the fat in chicken drumsticks is in the skin and is unsaturated, meaning it is liquid at room temperature. Unsaturated fats are considered healthy fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles [*].
They offer a variety of micronutrients
Chicken drumsticks are rich in essential micronutrients like iron, zinc, and B vitamins. Iron helps transport oxygen throughout your body, like a delivery truck delivering resources to your muscles and brain [*].
Zinc supports your immune system and wound healing, while B vitamins, such as niacin and B6, play critical roles in energy production and brain health. Regular consumption of nutrient-dense foods like chicken drumsticks can help prevent deficiencies and maintain overall health [*].
How to incorporate chicken drumsticks into your diet
Chicken drumsticks are both delicious and versatile, lending themselves to a variety of cooking methods. Whether you’re meal prepping for a busy week or hosting a casual dinner, drumsticks can be adapted to suit any occasion. Here are a few ways to build them into your diet.
- Meal prep for high-protein lunches. Chicken drumsticks are good for meal prepping because they reheat well and maintain their flavor and texture. Cook a batch on Sunday and portion them out for high-protein lunches throughout the week.
- Bake them in an oven for an easy weeknight meal. Baking chicken drumsticks is a healthier alternative to frying, making them crispy without the added oils. Toss drumsticks with spices and breadcrumbs (or almond flour for a low-carb option) to add a bit of crunch.
- Grill drumsticks during a party. Grilled chicken drumsticks are perfect for summer barbecues and outdoor gatherings. To keep it healthy, use olive oil, lemon juice, and fresh herbs for your marinade. Then serve the drumsticks next to rice and a spinach salad.
- Use a slow cooker for set-and-forget-it meals. Slow cook drumsticks for tender, fall-off-the-bone chicken with minimal effort. Pair drumsticks with root vegetables, garlic, and broth for a nutrient-packed meal.
Chicken drumstick nutrition FAQ
Are chicken drumsticks healthy to eat?
Yes, chicken drumsticks are nutritious and packed with high-quality protein and essential nutrients like iron, zinc, and B vitamins. These nutrients play a critical role in supporting muscle repair, energy production, and immune function.
When prepared with healthy methods such as baking or grilling, chicken drumsticks can be an excellent addition to a balanced diet.
Opt for minimally processed chicken, ideally pastured chicken.
What is healthier, chicken thighs or drumsticks?
Chicken drumsticks are slightly leaner than chicken thighs, with less fat and fewer calories per serving. Both are nutrient-dense, offering similar amounts of protein, iron, and B vitamins.
Drumsticks may be better for anyone monitoring their fat intake, while thighs can be a better option for high-fat diets.
Ultimately, the choice depends on dietary goals and preparation methods.
Which is healthier, chicken wings or drumsticks?
Drumsticks are typically “healthier” than chicken wings, as they provide more protein and less fat per serving. Wings often have higher fat content, especially when prepared with sauces or fried.
Drumsticks, particularly when baked or grilled, are a leaner and more nutrient-dense option.
Can I eat drumsticks for weight loss?
Yes, chicken drumsticks can be part of a weight-loss diet, especially when prepared without added fats or breading. Skinless and baked drumsticks are lower in calories and fat and provide a lot of protein to help maintain muscle mass during weight loss. Protein also promotes satiety, which may help reduce overall calorie intake.
How many calories are in one chicken drumstick?
The calorie content of a chicken drumstick varies depending on preparation, weight, and whether the skin is left on or removed. A medium drumstick with the skin contains approximately 175-220 calories, while a skinless drumstick has closer to 160-200 calories.
Baking or grilling instead of frying further reduces the calorie content, making it a healthier option.
Always account for added ingredients like sauces or marinades, which can significantly affect calories.
Can you eat chicken drumsticks every day?
Yes, chicken drumsticks can be eaten often — especially if prepared using healthy cooking methods like baking, grilling, or steaming. They are a rich source of protein and nutrients, but variety is essential for a balanced diet.
Incorporating other protein sources, such as fish, legumes, or tofu, ensures you’re getting a wide range of nutrients.
Moderation is key!
Are chicken drumsticks fatty?
Chicken drumsticks contain more fat when the skin is left on, with about 8–12 grams of fat per serving. Removing the skin significantly reduces the fat content, making them a leaner protein source. The fat in chicken skin is primarily unsaturated, but it does contribute to a higher calorie count.
Is the skin on chicken drumsticks healthy?
The skin on chicken drumsticks is rich in flavor and adds a crispy texture when cooked, but it also increases the fat and calorie content. Most of the fat is unsaturated, which is better for heart health, but consuming too much fat can lead to heart issues [*].
The bottom line: eating the skin is fine, especially if balanced with nutrient-dense foods in the context of a balanced diet.
For a leaner option, remove the skin before cooking or serving.
Are chicken drumsticks bad for cholesterol?
Chicken drumsticks can fit into a cholesterol-conscious diet when prepared healthily. They are relatively low in saturated fat compared to red meats, especially when the skin is removed [*]. Avoid frying or using heavy sauces to keep them cholesterol-friendly.
Nutritious chicken drumsticks start with healthy chickens
You probably don’t need me to tell you this, but the way a chicken is raised and fed has a direct impact on the nutritional profile of the meat. There are downstream effects to the choices producers make. If you pump a chicken full of antibiotics and feed it raised from pesticide-treated corn, there are consequences to the quality of the meat.
And outside of nutritional value, healthier chickens also taste better. It is a cleaner, more robust flavor. The same goes for grass-fed, grass-finished beef.
The point is, why read all of this information on healthy chicken drumsticks but then choose chickens that are raised in unhealthy conditions? Doesn’t that defeat the purpose?
We think so, and that’s why we work with the best small-farm poultry producers in the country to bring the best birds in the world directly to your door.
US Wellness Meats’ free range chickens are raised on pasture with a salad bar of grasses, legumes, and insects. The limited amount of grain US Wellness Meats’ free range chickens consume is non-GMO. They are also antibiotic and hormone-free. See for yourself how good they are.
Check out our 100% organic feed, free-range chicken drumsticks today.
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.
