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Raw Chicken Leg Meat Nutrition: Protein-Packed & Flavorful Cooking Guide

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Chicken Broilers or Fryers Leg Meat (Raw) – Nutritional Breakdown

Chicken leg meat, specifically from broilers or fryers, is a flavorful and versatile cut of poultry that can be enjoyed in various recipes, whether grilled, roasted, or fried. This cut of meat is known for its tender texture and rich taste, making it a popular choice for both home cooks and professional chefs. Below is a detailed nutritional breakdown for raw chicken leg meat, offering insight into its key nutrients and health benefits.

Nutritional Information

Nutrient Amount per 100g
Energy 214 kcal
Protein 16.37 g
Total Fat 15.95 g
Saturated Fat 4.366 g
Carbohydrates 0.17 g
Fiber 0.0 g
Sugar 0.0 g
Calcium 9 mg
Iron 0.69 mg
Magnesium 19 mg
Phosphorus 155 mg
Potassium 203 mg
Sodium 84 mg
Zinc 1.47 mg
Copper 54 mcg
Manganese 16 mcg
Selenium 18 mcg
Vitamin C 0.2 mg
Thiamine (Vitamin B1) 0.073 mg
Riboflavin (Vitamin B2) 0.141 mg
Niacin (Vitamin B3) 4.733 mg
Vitamin B6 0.318 mg
Folate (Vitamin B9) 4 mcg
Vitamin B12 0.56 mcg
Vitamin A 28 mcg
Vitamin E 0.22 mg
Vitamin D2 0.1 mcg

Allergen Information:

Chicken leg meat, like other poultry products, is not known to contain common allergens such as dairy, nuts, or gluten. However, cross-contamination with allergens could occur during preparation, especially in environments that handle multiple food products. It is always advisable to check the source and ensure proper food safety practices.

Dietary Preferences:

  • Protein-rich: Chicken leg meat is an excellent source of high-quality protein, providing 16.37 grams per 100 grams of raw meat. It is a beneficial option for those following a high-protein diet or looking to support muscle growth and repair.
  • Low in Carbs: With only 0.17 grams of carbohydrates per 100 grams, chicken leg meat is suitable for low-carb and keto diets.
  • Gluten-free: Naturally free from gluten, making it a safe choice for those with gluten sensitivities or celiac disease.
  • Low in Sugars: This meat contains no added sugars, making it an excellent choice for those monitoring their sugar intake.

Health Benefits:

Chicken leg meat is a rich source of several essential nutrients:

  • High in Protein: It provides 16.37 grams of protein, which is crucial for muscle maintenance, immune system support, and overall health.
  • Good Source of Minerals: Chicken leg meat is high in phosphorus (155 mg) and potassium (203 mg), both of which play an important role in bone health, cellular function, and maintaining fluid balance in the body.
  • B Vitamins: It contains a variety of B vitamins, including niacin (4.733 mg), vitamin B6 (0.318 mg), and riboflavin (0.141 mg), which are important for energy production, brain function, and red blood cell formation.
  • Iron: With 0.69 mg of iron, it contributes to the body’s ability to transport oxygen and prevent iron deficiency anemia.

Tips for Cooking:

Chicken leg meat can be prepared in a variety of ways depending on your preferences. For the best flavor and tenderness, try roasting or slow-cooking the legs. They are also perfect for grilling or frying, providing a crispy outer texture and juicy interior. For added flavor, marinate the chicken in herbs, spices, or citrus-based marinades before cooking.

Conclusion:

Chicken leg meat from broilers or fryers is a nutrient-dense and versatile ingredient that can fit into a variety of dietary plans. It provides a rich source of protein, essential minerals, and B vitamins while being naturally low in carbohydrates and sugars. Whether you’re preparing a hearty family dinner or a quick meal for yourself, chicken leg meat offers a nutritious and satisfying option that can be enjoyed in many delicious dishes.

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