Meat · Poultry

Chicken Drumstick

Health
ScoreB

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.

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Why Chicken Drumstick scores 72

Nutrient density24

Protein quality14

Fiber content0

Healthy fats6

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Selenium 37%Niacin 32%Zinc 22%Vitamin B6 18%Phosphorus 12%

Nutrition

per_100g

216

Calories

27g

Protein

Carbs

11.2g

Fat

Fiber

Health benefits

Supports muscle maintenance and protein synthesis

strong evidence

27g complete protein per 100g provides all nine essential amino acids required for muscle protein synthesis, combating age-related sarcopenia

Enhances antioxidant defense and thyroid function

strong evidence

Selenium (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+ metabolism

moderate evidence

Niacin (6mg) is precursor for NAD+, a critical coenzyme in mitochondrial respiration and sirtuin activation pathways linked to cellular longevity

Promotes joint and connective tissue integrity

moderate evidence

High collagen and connective tissue content provides glycine and proline for collagen cross-linking and cartilage matrix maintenance

Reduces glycation damage through carnosine and anserine

emerging evidence

Bioactive dipeptides carnosine and anserine chelate reactive carbonyls and suppress advanced glycation end product (AGE) formation

Pairs well 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

Practical tips

·Best timing: post-workout
·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