Group · Meat
Roast chicken
Roast chicken is a great classic of family cooking, loved for its tender meat and golden skin. Cooked whole or in pieces in the oven, on a spit or in a casserole, it comes in a thousand recipes and seasonings (thyme, lemon, garlic, paprika). It is a lean white meat with a very interesting nutritional profile: at around 204 kcal per 100 g, with nearly 28.9 g of protein, 0 g of carbohydrate and only 9.88 g of fat, it fits perfectly into a balanced diet. Affordable, versatile and filling, roast chicken suits weekday meals and Sunday lunches alike, and appeals to food lovers and active people looking for quality protein.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 204 kcal |
| Kilojoules | 856 kJ |
| Protein | 28,9 g |
| Fat | 9,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B38,55 mg53 %
- Vitamin D1,5 µg30 %
- Phosphorus181 mg26 %
- Vitamin B60,32 mg23 %
- Vitamin B120,52 µg21 %
- Potassium414 mg21 %
- Omega-6 LA1,93 g19 %
- Vitamin B50,97 mg16 %
See the other 18 nutrients
- DHA0,04 g14 %
- Zinc1,27 mg13 %
- Vitamin B20,16 mg11 %
- Magnesium39,6 mg11 %
- Selenium5,66 µg10 %
- Total omega-30,21 g8 %
- Omega-3 ALA0,16 g8 %
- Vitamin A48 µg6 %
- Vitamin B10,06 mg5 %
- Copper0,05 mg5 %
- Iron0,68 mg5 %
- EPA0,01 g4 %
- Iodine5 µg3 %
- Vitamin K12,4 µg3 %
- Vitamin B95 µg3 %
- Calcium19,4 mg2 %
- Vitamin E0,27 mg2 %
- Manganese0,01 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Roast chicken offers excellent nutritional quality. Its nutrition facts make it a great choice if you are watching your weight or want a high protein intake without too much fat. Here is how to get the most from it.
- Recommended portion: allow 100 to 150 g of meat per meal. A piece of breast provides lean protein, while the thigh and wing are a little fattier but tastier.
- Cut the calories: remove the skin if you are aiming to lose weight, as it holds most of the fat. The meat alone is still very low in calories.
- Smart pairings: serve it with roasted vegetables, a sensible portion of wholegrain starchy foods or a fresh salad for a complete, balanced meal.
- Storage: keep roast chicken for 2 to 3 days in the fridge in an airtight container, or freeze it shredded for quick meals.
As for cooking, oven roasting preserves the flavour well. Baste the bird regularly with its juices, lower the temperature towards the end of cooking and let the meat rest before carving so that it stays juicy. Gentle cooking limits the formation of compounds linked to excessive browning: you can take inspiration from the principles of gentle cooking to preserve nutrients.
Nutritionally, roast chicken is rich in complete protein, B vitamins (especially B3 and B6), selenium and phosphorus. With 0 g of carbohydrate and 0 g of fibre, its glycaemic index is zero, which makes it a good ally for filling meals and steady energy.
For active people: its nearly 28.9 g of protein per 100 g supports muscle recovery and the maintenance of lean mass. Include it in your post-workout meal, together with carbohydrates to replenish your reserves. If you are looking for other protein sources, chicken breast is even leaner, while roast turkey is an equally good alternative. To round out your overall approach, read our advice on nutrition for fitness.
Weight control: roast chicken stays low in calories as long as you go easy on the skin, fatty sauces and overly rich cooking juices. Favour seasonings based on herbs and spices. Discover other meats in the meat family or compare intakes using the food calorie table.