Other
country hen leg with skin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
173
PROTEIN
17g
CARBS
0g
FAT
11.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories173kcal—
Protein17g34%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat11.7g15%
Saturated fat0.53g3%
Trans fat0g—
Cholesterol88mg29%
Water70g—
MINERALS
Sodium50.5mg2%
Potassium357mg8%
Calcium22.6mg2%
Iron1.7mg9%
Magnesium25mg6%
Phosphorus250mg20%
Zinc2.7mg25%
Copper0.22mg24%
Manganese0.03mg1%
Selenium16.3µg30%
VITAMINS
Vitamin A17.4µg2%
Vitamin C0mg0%
Vitamin D1.1µg6%
Vitamin E0.70mg5%
Vitamin K11.3µg9%
Thiamin (B1)0.17mg14%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.4mg15%
Pantothenic acid (B5)0.73mg15%
Vitamin B60.36mg21%
Biotin (B7)4.6µg15%
Folate (B9)8.1µg2%
%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 oz28.4g
1 lb453.6g
1 piece350g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete 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 important minerals like selenium, a powerful antioxidant that supports the immune system, and phosphorus, which is vital for bone and teeth health.
- ✓The skin contains collagen, which may contribute to joint and skin health, though it also increases the saturated fat and calorie content.
COOKING TIPS
In the kitchen.
- 1Country hen meat is leaner and tougher than commercial broiler chicken, so it benefits from slow-cooking methods like braising, stewing, or pressure cooking to achieve tenderness.
- 2To get crispy skin, pat the leg completely dry before cooking and start with a high-heat sear in a pan or roast at a high temperature (around 425°F or 220°C).
- 3The gamier, more intense flavor of country hen pairs well with robust marinades, herbs, and spices; marinate for at least 4-6 hours to tenderize and infuse flavor.
- 4When roasting or grilling, ensure the internal temperature reaches 165°F (74°C) at the thickest part of the meat without touching the bone.
STORAGE
Keep it fresh.
- Store raw country hen legs in the coldest part of the refrigerator (at or below 40°F or 4°C) and cook within 1-2 days.
- For long-term storage, freeze them in an airtight, freezer-safe bag or container at 0°F (-18°C) for up to 9 months for best quality.
FAQ
Frequently asked questions.
Is country hen leg with skin healthy?
Yes, it is a nutrient-dense source of high-quality protein, B vitamins, and minerals like selenium and phosphorus. While the skin adds flavor and collagen, it also increases saturated fat, so it should be enjoyed as part of a balanced diet.
How much protein and calories are in 100g of country hen leg?
A 100g serving contains approximately 172.8 calories and 17.01g of protein. It contains 0g of carbohydrates and 11.73g of fat, making it a high-protein, moderate-fat food source.
Is country hen leg with skin keto-friendly?
Yes, it is excellent for the ketogenic diet. With 0g of carbohydrates and a healthy amount of fat from the skin, it fits perfectly into a low-carb, high-fat nutritional plan.
What are the health benefits of eating country hen legs?
They provide essential B vitamins for energy metabolism and selenium for immune support. The skin also contains collagen, which may benefit joint and skin health, while the phosphorus content supports strong bones and teeth.
How do you best cook country hen legs?
Country hen meat is often firmer than commercial chicken, so slow-cooking methods like braising, stewing, or roasting at lower temperatures work best. These methods help break down connective tissues, resulting in tender meat and flavorful skin.
Is country hen leg good for weight loss?
It can be part of a weight loss diet due to its high protein content, which promotes satiety. However, because the skin adds extra calories and fat, those on strict calorie deficits may want to monitor portion sizes or occasionally remove the skin.
What does country hen taste like compared to regular chicken?
Country hen has a deeper, more intense chicken flavor compared to standard supermarket broilers. The meat is typically firmer and more flavorful because the birds are usually more active and slow-grown.
How long can I store raw country hen legs in the refrigerator?
Raw hen legs should be stored in the coldest part of the refrigerator and used within 1-2 days. For longer storage, wrap them tightly in freezer-safe packaging and freeze for up to 9 months.
How do I know if the hen leg has gone bad?
Check for a sour or ammonia-like smell, a slimy or tacky texture on the skin, or a grayish/greenish discoloration. If any of these signs are present, the meat is no longer safe to consume and should be discarded.
Is country hen leg gluten-free?
In its natural state, country hen leg is 100% gluten-free. However, be cautious of cross-contamination during processing or if you use store-bought marinades and breading which may contain gluten.
