The short answer
100 g of chicken leg (raw) has 19.4 g of protein and 191 kcal.1 That's about 39% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of chicken leg
| Per 100 g | Amount |
|---|---|
| Energy | 191 kcal (798 kJ)* |
| Protein | 19.4 g ± 0.8 |
| Fat | 12.6 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 67.6 g |
These figures are for raw chicken leg, edible part, without bone. Cooking drives out water, so cooked chicken has more protein per 100 g than raw. Weigh it raw for an accurate count.
* The copy of IFCT 2017 we use lists 1605 kJ for this food, far more than its own protein, fat and carbohydrate add up to (798 kJ). That looks like a data error, so we show the energy worked out from those nutrients instead. The protein figure is unaffected.
How much chicken leg for your protein?
The amounts below are worked out from IFCT's figure of 19.4 g per 100 g. To see how chicken leg fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 51 g (raw weight) | 97 kcal |
| 20 g of protein | 103 g (raw weight) | 197 kcal |
| 30 g of protein | 154 g (raw weight) | 294 kcal |
How chicken leg compares
Chicken leg has more protein per 100 g than 74% of the 542 foods in IFCT 2017. Here it is beside the other chicken and poultry we cover:
| Chicken and poultry | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Chicken breast | 21.8 g | 168 | 53% |
| Chicken liver | 21.6 g | 124 | 71% |
| Chicken leg | 19.4 g | 191 | 41% |
| Chicken thigh | 18.2 g | 200 | 37% |
Other foods with similar protein: moth beans (19.8 g), rohu (19.7 g), pork (19.4 g), prawns (19.2 g), pomfret (19 g). For more protein per 100 g, try soybean (37.8 g), tuna (24.5 g), masoor dal (24.4 g). See every food on one protein chart.
Protein quality
Chicken, like other meat, has complete protein: all the essential amino acids in good proportions.3 Lean cuts such as skinless breast give the most protein for the fewest calories.
Common questions
How much protein is in 100 g of chicken leg?
19.4 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw chicken leg, per 100 g of the edible part. 100 g also gives 191 kcal.
How much chicken leg gives 20 g of protein?
About 103 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is chicken leg a good source of protein?
41% of its calories come from protein, and it has more protein per 100 g than 74% of the 542 foods in IFCT 2017. Chicken, like other meat, has complete protein: all the essential amino acids in good proportions.
Is this for raw or cooked chicken leg?
Raw, edible part, without bone. Cooking drives out water, so 100 g of cooked chicken leg has more protein than 100 g raw. If you weigh it cooked, your count will come out low.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int