Know what’s on your plate
Hen leg
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 131 kcal —
- Protein 20 g 39%
- Carbohydrate 0 g 0%
- Fat 5.9 g 8%
- Saturated fat 1.5 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 108 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 24 µg 3%
- Vitamin C 4.6 mg 5%
- Vitamin D 0 µg 0%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.25 mg 19%
- Niacin (B3) 5.3 mg 33%
- Pantothenic acid (B5) 1.2 mg 24%
- Vitamin B6 0.36 mg 21%
- Folate (B9) 7 µg 2%
- Vitamin B12 0.44 µg 18%
Minerals
- Calcium 9.5 mg 1%
- Iron 0.99 mg 6%
- Magnesium 21.5 mg 5%
- Phosphorus 182 mg 15%
- Potassium 234 mg 5%
- Zinc 2.1 mg 19%
- Copper 0.09 mg 10%
- Manganese 0.02 mg 1%
Similar foods
- Chicken legmeat, raw114 kcal / 100 g
- Chicken thigh with skinbroiler, meat and skin, raw221 kcal / 100 g
- Hen meatraw142 kcal / 100 g
- Turkey legtom, meat only, raw127 kcal / 100 g
- Turkey leg meatraw108 kcal / 100 g
- Hen meat and skinraw255 kcal / 100 g
- Lamb legraw128 kcal / 100 g
- Guinea fowl legraw118 kcal / 100 g
- Mutton legraw225 kcal / 100 g
- Duck leg meat and skinraw104 kcal / 100 g
Questions about Hen leg
How long should you cook a hen leg?
Hen legs are usually firmer than chicken legs, so they suit slow cooking better than a quick roast. Brown them, then cover and simmer gently in stock for about 1½–2 hours, until the meat is tender and the centre reaches 75 °C.
Can you roast a hen leg?
Yes, but it can take longer to become tender than a chicken leg. Roast it covered with a little stock at 160 °C until cooked through, then uncover for the last 15–20 minutes to crisp the skin; check that the centre reaches 75 °C.
What dishes can you make with hen legs?
Use them in a slow-cooked casserole, stew or soup: the bones and firm meat make a flavourful broth. Once tender, strip off the meat for a pie filling or serve it with root vegetables and the cooking juices.
How should you store hen legs?
Keep raw hen legs covered in the fridge and cook them within 1–2 days of buying. Refrigerate cooked meat within 2 hours, use it within 3–4 days, or freeze it; thaw frozen legs in the fridge before cooking.
Are hen legs the same as chicken legs?
Both are whole legs, usually including the thigh and drumstick, but hen meat generally comes from a more mature bird and is firmer. Chicken legs are often quicker to cook; hen legs benefit from a longer, gentler simmer.
Which has less fat, a hen leg or a chicken leg?
Chicken leg has less fat: 4.05 g per 100 g, compared with 5.9 g in hen leg. The hen leg also has 20 g of protein per 100 g.
Can you use hen legs to make stock?
Yes. Simmer them gently with onion, carrot, celery and herbs for about 2 hours, skimming off any foam; strain the stock and remove the meat from the bones. Avoid a hard boil, which can make the broth cloudy.
Source: ANSES–Ciqual (France) 36014 · per 100 g · carbohydrate per EU label, fibre excluded
