Energy & Nutritional Breakdown:
Chicken drumsticks are a flavorful and nutritious option for a variety of meals. These cuts of meat are rich in protein and essential nutrients, making them a great addition to a balanced diet. Below is the detailed nutritional information for raw chicken drumsticks (skin-on):
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 161.0 |
| Protein (g) | 18.08 |
| Total Fat (g) | 9.2 |
| Saturated Fat (g) | 2.459 |
| Carbohydrates (g) | 0.11 |
| Fiber (g) | 0.0 |
| Sugar (g) | 0.0 |
| Calcium (mg) | 8.0 |
| Iron (mg) | 0.71 |
| Magnesium (mg) | 18.0 |
| Phosphorus (mg) | 163.0 |
| Potassium (mg) | 211.0 |
| Sodium (mg) | 106.0 |
| Zinc (mg) | 1.86 |
| Copper (mcg) | 0.062 |
| Manganese (mg) | 0.014 |
| Selenium (mcg) | 20.2 |
| Vitamin C (mg) | 0.0 |
| Thiamin (mg) | 0.083 |
| Riboflavin (mg) | 0.195 |
| Niacin (mg) | 4.841 |
| Vitamin B6 (mg) | 0.345 |
| Folate (mcg) | 3.0 |
| Vitamin B12 (mcg) | 0.53 |
| Vitamin A (mcg) | 14.0 |
| Vitamin E (mg) | 0.19 |
| Vitamin D2 (mcg) | 0.1 |
Key Health Benefits:
-
High-Quality Protein: Chicken drumsticks are an excellent source of lean protein, offering 18.08g per 100g, supporting muscle growth and tissue repair.
-
Rich in Minerals: This cut is packed with important minerals such as phosphorus (163mg), potassium (211mg), and zinc (1.86mg), which contribute to strong bones, heart health, and immune system function.
-
B Vitamins: Chicken drumsticks are a good source of B vitamins, particularly niacin (4.841mg), riboflavin (0.195mg), and vitamin B6 (0.345mg), which help maintain energy metabolism, skin health, and nervous system function.
-
Selenium & Iron: The presence of selenium (20.2mcg) and iron (0.71mg) supports antioxidant activity, thyroid function, and red blood cell production.
Allergen Information
Chicken drumsticks do not contain common allergens such as gluten, dairy, or soy. However, they may be processed in facilities that handle allergens, so it’s important to check for any cross-contamination if you have specific allergies.
Dietary Preferences:
- Gluten-Free: Naturally free from gluten, making them suitable for those with celiac disease or a gluten intolerance.
- Low-Carb: With just 0.11g of carbohydrates per 100g, chicken drumsticks are ideal for low-carb and keto diets.
- Paleo-Friendly: As a whole, unprocessed meat, chicken drumsticks fit well into a paleo diet.
- Whole30-Compatible: They meet the criteria for a Whole30 diet, provided they are cooked without additives, sauces, or oils that are not approved on the plan.
Advice:
For the healthiest results, consider removing the skin before cooking to reduce saturated fat intake. You can also bake, grill, or roast chicken drumsticks with a variety of herbs and spices for added flavor without extra calories. Pair them with a side of vegetables or a light salad for a well-rounded, nutritious meal.
Conclusion
Chicken drumsticks are not only versatile and delicious but also an excellent source of protein, vitamins, and minerals. Whether you’re grilling, baking, or frying, these flavorful cuts provide a nutritious option for family meals or entertaining guests. With minimal carbs and a variety of health benefits, they are a great choice for anyone looking to maintain a balanced, wholesome diet.