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chicken leg quarters.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

chicken quartersleg quarterschicken leg

Recipes with chicken leg quarters + Add to pantry

SERVING

CALORIES

265

PROTEIN

24.5g

CARBS

FAT

17.7g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories265kcal—

Protein24.5g49%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat17.7g23%

Saturated fat4.1g21%

Cholesterol93mg31%

Water66.2g—

MINERALS

Sodium81mg4%

Potassium264mg6%

Calcium13mg1%

Iron1.3mg7%

Magnesium25mg6%

Phosphorus190mg15%

Zinc2.5mg23%

Copper0.08mg9%

Manganese0.02mg1%

Selenium25µg45%

VITAMINS

Vitamin A10µg1%

Vitamin C0mg0%

Vitamin D0.20µg1%

Vitamin E0.20mg1%

Vitamin K2.0µg2%

Thiamin (B1)0.09mg8%

Riboflavin (B2)0.18mg14%

Niacin (B3)6.5mg41%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.30mg18%

Folate (B9)5.0µg1%

Vitamin B120.30µg13%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 ml0.6g

1 liter583.3g

1 piece320g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality protein, essential for muscle building, repair, and overall body function.
✓Rich in B vitamins, particularly niacin (B3) and pyridoxine (B6), which are crucial for energy metabolism and nervous system health.
✓Provides essential minerals like selenium, an antioxidant that supports immune function, and phosphorus, vital for strong bones and teeth.
✓The dark meat is a good source of iron, which helps prevent anemia, and zinc, which is important for immune support and wound healing.

COOKING TIPS

In the kitchen.

1For crispy skin when roasting or baking, pat the chicken completely dry with paper towels, rub with oil, and season generously. Cook at a high temperature, around 400-425°F (200-220°C).
2Chicken leg quarters are ideal for slow cooking methods like braising, stewing, or using a slow cooker, as the connective tissue and fat break down, resulting in exceptionally tender and flavorful meat.
3Always cook to a safe internal temperature of 165°F (74°C). Use a meat thermometer inserted into the thickest part of the thigh, making sure not to touch the bone, for an accurate reading.
4Marinating for at least 30 minutes and up to 24 hours before cooking can significantly enhance flavor and help tenderize the meat. Acidic marinades (with citrus or vinegar) work well.

STORAGE

Keep it fresh.

Store raw chicken leg quarters in the coldest part of the refrigerator (at or below 40°F / 4°C) for no more than 1-2 days. Keep it in its original packaging or a sealed container on the bottom shelf to prevent drips from contaminating other foods.
For long-term storage, freeze at 0°F (-18°C) or below. Wrap individual quarters tightly in plastic wrap or freezer paper and place in a freezer-safe bag. They can be stored for up to 9 months.

FAQ

Frequently asked questions.

Are chicken leg quarters healthy?

Yes, chicken leg quarters are a nutrient-dense source of high-quality protein and essential minerals like iron and zinc. While they are higher in fat than breast meat, the dark meat provides more B vitamins and minerals, supporting muscle repair and immune health when consumed as part of a balanced diet.

How much protein is in chicken leg quarters?

Chicken leg quarters provide approximately 24.5g of protein per 100g. This high protein content makes them an excellent choice for muscle building, tissue repair, and maintaining satiety throughout the day.

Are chicken leg quarters keto-friendly?

Yes, they are ideal for a ketogenic or low-carb diet because they contain 0g of carbohydrates and a significant amount of fat (17.7g per 100g). The combination of high protein and fats helps maintain ketosis while providing essential nutrients like niacin and phosphorus.

What is the best way to cook chicken leg quarters?

Roasting, grilling, or air-frying are the best methods to achieve crispy skin while keeping the meat juicy. They should always be cooked to an internal temperature of 165°F (74°C). Because they contain more connective tissue than breasts, they also perform exceptionally well in slow-cookers and stews.

How long can I store chicken leg quarters in the refrigerator?

Raw chicken leg quarters should be stored in the coldest part of the refrigerator and used within 1 to 2 days of purchase. If you do not plan to cook them within that timeframe, they should be frozen, where they will stay safe indefinitely, though quality is best if used within 9 months.

How can I tell if chicken leg quarters have gone bad?

Fresh chicken should have a light pink color and a very mild scent. If the meat develops a sour or ammonia-like odor, a slimy or tacky texture, or a greyish-green tint, it has spoiled and should be discarded immediately.

Are chicken leg quarters gluten-free?

In their natural state, chicken leg quarters are 100% gluten-free. However, if you are buying them pre-marinated or seasoned, you must check the ingredient label for hidden gluten in thickeners, soy sauce, or spice blends.

What is the difference between a leg quarter and a drumstick?

A chicken leg quarter is a larger cut that includes both the drumstick and the thigh, along with a portion of the back. A drumstick is just the lower portion of the leg. Quarters are often more economical and provide a mix of different dark meat textures.

Are chicken leg quarters good for weight loss?

They can be part of a weight loss diet due to their high protein content, which helps you feel full longer. However, at 265 calories per 100g, they are more calorie-dense than white meat; removing the skin before eating can significantly reduce the fat and calorie count.

What are the specific health benefits of the dark meat in leg quarters?

The dark meat in leg quarters is particularly rich in iron and zinc, which are vital for preventing anemia and supporting wound healing. It also contains higher concentrations of taurine and B vitamins compared to white meat, which are essential for energy metabolism and nervous system health.

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