Chicken Drumstick
Chicken drumstick is a nutrient-dense poultry cut providing 27g of complete protein per 100g, along with substantial selenium, niacin, and zinc essential for metabolic function and immune health.
Variants (2)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Niacin5.1 mg32% DV
- Vitamin B60.30 mg18% DV
- Selenium20.4 mcg37% DV
- Zinc2.5 mg22% DV
- Phosphorus154.7 mg12% DV
- Iron1.1 mg6% DV
- Glutathione~13 mg
Score · 61/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium44% DV
- Niacin38% DV
- Zinc26% DV
- Vitamin B621% DV
- Phosphorus15% DV
Overview
Chicken drumstick, the lower leg portion of poultry, has been a dietary staple across cultures for centuries due to its affordability, palatability, and nutritional density. Rich in high-quality complete protein containing all nine essential amino acids, drumsticks support muscle maintenance, synthesis, and recovery—critical for preserving lean mass with aging. The selenium content (24 mcg per 100g) acts as a cofactor for glutathione peroxidase, a primary antioxidant enzyme protecting cells from oxidative stress and supporting thyroid function. Niacin (6mg) participates in NAD+ metabolism, which influences mitochondrial function, DNA repair, and circadian rhythm regulation—processes central to longevity. The bioavailable heme iron and zinc support oxygen transport and immune resilience. Unlike breast meat, drumsticks contain more collagen and connective tissue, providing glycine and proline that support joint, skin, and gut barrier integrity. The dark meat also contains higher levels of carnosine and anserine, dipeptides with antioxidant and anti-glycation properties. With moderate fat content (11.2g per 100g), drumsticks provide fat-soluble vitamin absorption while remaining relatively lean compared to skin-on preparations.
Health Benefits (5)
- Supports muscle maintenance and protein synthesisstrong27g complete protein per 100g provides all nine essential amino acids required for muscle protein synthesis, combating age-related sarcopenia
- Enhances antioxidant defense and thyroid functionstrongSelenium (24 mcg) acts as cofactor for glutathione peroxidase and thyroid peroxidase enzymes, protecting against oxidative stress and supporting metabolic regulation
- Supports mitochondrial energy production and NAD+ metabolismmoderateNiacin (6mg) is precursor for NAD+, a critical coenzyme in mitochondrial respiration and sirtuin activation pathways linked to cellular longevity
- Promotes joint and connective tissue integritymoderateHigh collagen and connective tissue content provides glycine and proline for collagen cross-linking and cartilage matrix maintenance
- Reduces glycation damage through carnosine and anserineemergingBioactive dipeptides carnosine and anserine chelate reactive carbonyls and suppress advanced glycation end product (AGE) formation
Food Pairings
- ·Pair with leafy greens (spinach, kale) because vitamin K enhances calcium absorption needed for bone health alongside chicken's collagen matrix
- ·Combine with tomato-based sauces because lycopene and vitamin C enhance iron bioavailability from the heme iron in dark poultry meat
- ·Serve with roasted root vegetables (carrots, beetroot) because carotenoids and betalains provide complementary antioxidants that synergize with selenium-dependent glutathione peroxidase
- ·Pair with fermented foods (sauerkraut, kimchi) because probiotics optimize collagen amino acid absorption in the small intestine
Practical Tips
- ·Slow-cook or stew drumsticks with bone intact to maximize collagen extraction into the cooking liquid, increasing glycine and proline bioavailability
- ·Leave skin on during cooking for enhanced fat-soluble vitamin (A, D, E, K) absorption, then remove before eating if limiting saturated fat intake
- ·Select organic or pasture-raised drumsticks when possible, as these typically contain higher omega-3 fatty acid ratios and lower inflammatory markers
- ·Store raw drumsticks in coldest part of refrigerator (0-4°C) for no more than 1-2 days, or freeze for up to 3 months in airtight containers to maintain nutritional integrity
Optimal Timing
High complete protein content (27g) maximizes muscle protein synthesis when consumed within 1-2 hours post-resistance training; niacin supports mitochondrial recovery and NAD+ replenishment
Also suitable for midday or evening meals; the complete amino acid profile and micronutrient density make drumstick appropriate any time adequate digestive capacity exists
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other poultry meats
Per 100 g of the default form. Bars show how much higher or lower chicken drumstick is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about chicken drumstick
What is chicken drumstick?
Chicken Drumstick is classified as a poultry (meat). Chicken drumstick is a nutrient-dense poultry cut providing 27g of complete protein per 100g, along with substantial selenium, niacin, and zinc essential for metabolic function and immune health.
Is chicken drumstick healthy?
Chicken Drumstick scores 61/100 in Formulate, making it a moderate choice. Its strongest contributions come from Selenium, Niacin, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chicken drumstick high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 23 g of protein (~46% of the 50 g daily value).
Is chicken drumstick high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in chicken drumstick?
In a 85 g serving, chicken drumstick is highest in Selenium (~37% DV), Niacin (~32% DV), Zinc (~22% DV), Vitamin B6 (~18% DV), Phosphorus (~12% DV).
Is chicken drumstick keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat chicken drumstick?
Best after a workout. High complete protein content (27g) maximizes muscle protein synthesis when consumed within 1-2 hours post-resistance training; niacin supports mitochondrial recovery and NAD+ replenishment
How much chicken drumstick should I eat?
A typical serving is around 85 g (~184 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chicken drumstick alongside several other meat sources.
What pairs well with chicken drumstick?
Chicken Drumstick pairs nicely with: Pair with leafy greens (spinach, kale) because vitamin K enhances calcium absorption needed for bone health alongside chicken's collagen matrix; Combine with tomato-based sauces because lycopene and vitamin C enhance iron bioavailability from the heme iron in dark poultry meat; Serve with roasted root vegetables (carrots, beetroot) because carotenoids and betalains provide complementary antioxidants that synergize with selenium-dependent glutathione peroxidase; Pair with fermented foods (sauerkraut, kimchi) because probiotics optimize collagen amino acid absorption in the small intestine.
Supplements that mirror Chicken Drumstick's nutrient profile
Encyclopedia entries that supply the same signature nutrients chicken drumstick contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Chicken Drumstick
These are the nutrients chicken drumstickcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.