If you’re trying to boost your protein intake, you might be wondering: how much protein is in a chicken drumstick? Whether you’re meal prepping, tracking macros, or just curious, chicken drumsticks are a delicious and affordable source of protein that deserves a spot on your plate.
In this article, we’ll break down the exact chicken drumstick protein content, compare it to other cuts, show you how cooking methods affect protein levels, and answer your most common questions.
How Much Protein in a Chicken Drumstick?
Protein content can vary based on the size of the drumstick and whether it’s raw, cooked, with or without skin. Here’s a general breakdown:
| Chicken Drumstick (per piece) | Weight (approx.) | Protein (grams) |
|---|---|---|
| Raw, with skin and bone | 125g | 12g |
| Cooked, with skin and bone | 100g | 18g |
| Cooked, skinless | 100g | 22g |
| Large drumstick (cooked) | 140g | 25g |
Quick Answer: A typical cooked, skinless chicken drumstick contains about 22 grams of protein per 100g.
The numbers above help you estimate how many grams of protein in a chicken drumstick depending on how it’s prepared.
Why Chicken Drumsticks Are a Great Protein Source
Chicken drumsticks are:
- Affordable: Cheaper than chicken breast
- Flavorful: The dark meat and bone add taste
- Versatile: Great for baking, frying, grilling, and air frying
- Protein-rich: Packed with complete protein (all 9 essential amino acids)
Protein plays a crucial role in building muscle, repairing tissue, and supporting your immune system. If you’re working out, recovering from injury, or simply staying healthy, chicken drumsticks can help you meet your daily goals.
Nutritional Breakdown: Beyond Protein
Here’s what else you get in one cooked, skinless chicken drumstick (~100g):
| Nutrient | Amount |
| Calories | 180 |
| Protein | 22g |
| Fat | 9g |
| Saturated Fat | 2.5g |
| Carbs | 0g |
| Cholesterol | 95mg |
| Iron | 0.9mg |
| Zinc | 2.2mg |
Tip: Removing the skin reduces saturated fat while keeping most of the protein intact.
Cooking Methods and Protein Retention
Different cooking methods can affect how much protein stays in your drumstick. Here’s how:
1. Boiling
- May lose some protein into the water
- Least flavorful unless seasoned well
2. Grilling
- Retains protein
- Adds smoky flavor without extra fat
3. Baking/Roasting
- Excellent for even cooking
- Keeps protein content high
4. Frying
- Adds fat, doesn’t significantly change protein
- Crunchy but higher in calories
5. Air Frying
- Lower fat alternative to deep frying
- Preserves protein and flavor
Best method for protein retention? Grilling or baking with the skin removed.
Chicken Drumstick vs Other Cuts
Curious how drumsticks compare to other parts of the chicken? Here’s a quick comparison:
| Cut | Protein (per 100g) | Fat (per 100g) |
| Chicken Breast | 31g | 3.6g |
| Chicken Thigh | 25g | 8g |
| Chicken Drumstick | 22g | 9g |
| Chicken Wing | 20g | 12g |
Goal: More protein, less fat? Stick with breast or skinless drumsticks.
Dietary Variations & Protein-Boosting Tips
For Low-Fat Diets:
- Remove the skin
- Grill or bake instead of fry
For High-Protein Meal Prep:
- Pair with quinoa, lentils, or legumes
- Use Greek yogurt marinades (extra protein!)
For Keto or Low-Carb:
- Add cheese-based sides
- Cook drumsticks in ghee or coconut oil
How to Add More Protein to Your Chicken Drumstick Meal
Here are some simple tricks:
- Add eggs – Boiled or scrambled on the side
- Sprinkle seeds – Hemp or chia seeds on your salad
- Double up – Eat two drumsticks instead of one
- Serve with lentils – Protein-packed and fiber-rich
- Use a protein sauce – Greek yogurt-based dips work great
FAQs About Chicken Drumstick Protein
How much protein is in a chicken drumstick with skin?
About 18 grams per 100g when cooked. Skin adds fat but not much protein.
How many grams of protein in a chicken drumstick without skin?
Approximately 22 grams per 100g. Removing the skin increases protein per calorie.
Is chicken drumstick a good protein source?
Yes! It’s affordable, rich in complete protein, and versatile in cooking.
How does it compare to chicken breast?
Chicken breast has more protein (31g/100g) and less fat, but drumsticks are more flavorful.
Can you eat chicken drumsticks every day?
Absolutely, as long as you balance your fat intake and vary your sides for nutrients.
Final Thoughts
Chicken drumsticks are an excellent protein source, especially when cooked smartly. They offer flexibility, flavor, and strong nutritional value.
So next time you wonder how much protein is in a chicken drumstick, remember: with skinless cooked drumsticks, you’re getting about 22 grams of protein per 100 grams — enough to support your fitness, health, and taste buds.