KETO VERDICTYES
Skin-on drumsticks are excellent for keto: 0g net carbs, flavorful, affordable, and easy to portion. For a higher fat:protein ratio, cook with skin and add a little butter, ghee, or chicken fat.
Are Chicken Drumsticks Keto?
Poultry
Skin-on drumsticks are excellent for keto: 0g net carbs, flavorful, affordable, and easy to portion. For a higher fat:protein ratio, cook with skin and add a little butter, ghee, or chicken fat.
- Net carbs (100g)0g
- Protein (100g)28g
- Fat (100g)7.4g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
28g
Fat
7.4g
Calories
187
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs—no impact on ketosis
- High-quality protein (28g/100g) for muscle maintenance
- Moderate fat—crispy skin boosts satisfaction and satiety
- Budget-friendly and ideal for batch cooking
- Individually portioned pieces simplify meal prep
- More flavor than breast, leaner than thighs—easy to tailor with added fats
HEALTH BENEFITS
- Complete protein with all essential amino acids
- B vitamins (especially B3, B6) for energy metabolism
- Selenium supports thyroid and antioxidant defenses
- Iron and zinc contribute to oxygen transport and immunity
- Collagen in skin and connective tissue supports joint comfort
- Carnitine supports fat metabolism and exercise recovery
PREPARATION SUGGESTIONS
OVEN-BAKED CRISPY
Pat dry, season generously, set on a rack, and bake at 400°F (205°C) for 35–40 minutes until the skin is crisp.
SPICY SRIRACHA GLAZE
Roast, then brush with sriracha mixed with melted butter and garlic; return to the oven for 5 minutes.
SLOW-COOKER GARLIC HERB
Layer with garlic, herbs, and a splash of broth; cook on LOW 5–6 hours for fall-off-the-bone tenderness.
GRILLED WITH LEMON PEPPER
Season with lemon pepper and grill over medium heat 20–25 minutes, turning occasionally.
TANDOORI SPICED
Marinate in greek-yogurt-full-fat with tandoori spices; bake at 400°F (205°C) for 30–35 minutes.
BBQ GLAZED
Bake at 375°F (190°C) for 25 minutes, brush with bbq-sauce-sugar-free, then bake 15 minutes more until caramelized.