Chicken Broilers or Fryers Leg Meat (Cooked, Fried)
Nutritional Information & Ingredient Breakdown
Chicken broiler or fryer leg meat, when cooked and fried, offers a flavorful and protein-packed addition to meals. This particular cut of meat is rich in protein, providing a solid nutritional foundation while keeping carbohydrates and sugars to a minimum. The fried version enhances the taste with a satisfying crispy texture, though it does come with a moderate amount of fat, including both saturated fats and healthier unsaturated fats. Here’s a breakdown of the essential nutritional components:
| Nutrient | Amount per Serving |
|---|---|
| Energy (kcal) | 208.0 kcal |
| Protein | 28.38 g |
| Total Fat | 9.32 g |
| Saturated Fat | 2.49 g |
| Carbohydrates | 0.65 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 1.4 mg |
| Magnesium | 25 mg |
| Phosphorus | 193.0 mg |
| Potassium | 254.0 mg |
| Sodium | 96.0 mg |
| Zinc | 2.98 mg |
| Copper | 0.086 mcg |
| Manganese | 0.025 mg |
| Selenium | 18.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.083 mg |
| Riboflavin (B2) | 0.247 mg |
| Niacin (B3) | 6.688 mg |
| Vitamin B6 | 0.39 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.34 mcg |
| Vitamin A | 20.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Chicken leg meat is naturally free from common allergens like gluten, dairy, and soy. However, as this dish is fried, it’s important to consider the type of oil used during cooking, which could potentially introduce allergens depending on the oil’s composition (e.g., peanuts or soy). For individuals with food sensitivities or allergies, ensure to verify the oil ingredients and frying methods used.
Dietary Preferences
- Gluten-Free: Chicken leg meat is naturally gluten-free, making it an excellent option for those following a gluten-free diet.
- Low-Carb: With only 0.65 grams of carbohydrates per serving, this dish is suitable for low-carb and ketogenic diets.
- Paleo-Friendly: The use of whole, minimally processed chicken leg meat aligns well with a paleo lifestyle, especially when paired with non-processed oils for frying.
- Keto-Friendly: The high protein and fat content, coupled with low carbohydrates, make fried chicken leg meat a great choice for keto dieters.
- Dairy-Free: This dish is inherently dairy-free, making it suitable for those with dairy intolerances or lactose sensitivity.
Nutritional Insights
Chicken leg meat is a powerhouse of protein, offering nearly 30 grams of protein per serving, essential for muscle repair, immune function, and overall health. The presence of iron and zinc supports healthy red blood cell production and immune function, while phosphorus and magnesium contribute to bone health.
While this dish does contain 9.32 grams of total fat, it’s important to note that a portion of this fat is monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. However, the 2.49 grams of saturated fat per serving suggests moderation is key, especially for individuals managing cholesterol levels or cardiovascular health.
Fried chicken leg meat is also a modest source of certain vitamins and minerals. While it contains a small amount of Vitamin A, which supports vision and skin health, it does not contribute significant levels of Vitamin C or Vitamin E, both of which are antioxidants.
Serving Suggestions & Cooking Tips
To keep the dish lighter while retaining flavor, consider opting for a healthier frying oil like avocado oil or olive oil, both of which have higher smoke points and contain beneficial monounsaturated fats. Alternatively, you could air-fry the chicken leg meat for a crispier texture with less oil.
If you’re looking to add extra nutrients to the meal, pair your fried chicken with a colorful vegetable salad or roasted veggies rich in fiber, Vitamin C, and antioxidants. This not only enhances the meal’s nutritional profile but also balances the richness of the fried chicken.
Conclusion
Chicken leg meat, when fried, provides a delicious and nutrient-dense option for any meal. Rich in protein, healthy fats, and essential minerals, it’s a versatile ingredient that can be enjoyed as a main dish or part of a larger spread. While it should be eaten in moderation due to its fat content, the nutritional benefits it offers—especially in terms of protein and minerals—make it a valuable inclusion in many diets. For those with dietary restrictions or preferences, chicken leg meat is a naturally gluten-free, low-carb, and dairy-free option that suits a variety of eating plans.
