Roast Chicken
Good nutritional profile
Whole chicken seasoned and oven-roasted until the skin is crisp.
Roast chicken is a whole chicken rubbed with olive oil, salt and pepper, often with lemon, garlic and thyme in the cavity, and roasted until the skin is crisp and the juices run clear. These values are for meat with skin: a 180 g serving, about a quarter of a large bird, has around 440 kcal, 48 g of protein and 26 g of fat. Without the skin the fat drops by about half.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 27g | 48.2% |
| Fat | 14g | 20.0% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Water | 58g | 2.3% |
| Calories | 244 | 10.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.85 | g | 19.3% |
| Monounsaturated | 6.13 | g | 24.5% |
| Polyunsaturated | 2.89 | g | 22.2% |
| Omega-3 | 0.867 | g | Estimate |
| EPA | 9 | mg | 1.0% |
| DHA | 26 | mg | 2.9% |
| Omega-6 | 2.023 | g | Estimate |
| Trans | 0.08 | g | 4.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.56 | mg |
| Vitamin E | 0.6 | mg |
| Selenium | 20.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 48.5 | mcg | 5.4% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.142 | mg | 10.9% |
| vitamin B3 | 8.04 | mg | 50.2% |
| vitamin B6 | 0.368 | mg | 21.6% |
| vitamin B9 | 5.96 | mcg | 1.5% |
| vitamin B12 | 0.366 | mcg | 15.3% |
| vitamin C | 1.56 | mg | 1.7% |
| vitamin D | 0.25 (10 IU) | mcg | 1.7% |
| vitamin E | 0.598 | mg | 4.0% |
| vitamin K | 3.02 | mcg | 2.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.9 | mg | 1.7% |
| iron | 1.29 | mg | 7.2% |
| magnesium | 28.2 | mg | 7.0% |
| phosphorus | 205 | mg | 29.3% |
| potassium | 267 | mg | 10.3% |
| sodium | 539 | mg | 23.4% |
| zinc | 1.83 | mg | 16.6% |
| copper | 0.07 | mg | 7.8% |
| manganese | 0.051 | mg | 2.2% |
| selenium | 20.1 | mcg | 36.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 789 | mg | 112.7% | 168% |
| Isoleucine | 1341 | mg | 95.8% | 152% |
| Leucine | 1960 | mg | 71.8% | 109% |
| Lysine | 2189 | mg | 104.2% | 155% |
| Methionine | 1077 | mg | 102.6% | 160% |
| Phenylalanine | 1913 | mg | 109.3% | 159% |
| Threonine | 1113 | mg | 106.0% | 152% |
| Tryptophan | 300 | mg | 107.1% | 155% |
| Valine | 1309 | mg | 71.9% | 112% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Whole chicken 1 (1.8 kg)
- Olive oil 1 tbsp
- Salt 1.5 tsp
- Black pepper 1/2 tsp
- Lemon 1
- Garlic 1 head
- Fresh thyme 4 sprigs
Instructions
- 1
Take the chicken out of the refrigerator 30 minutes before cooking and heat the oven to 220C.
- 2
Pat the chicken dry with paper towels, rub the skin with the olive oil and season it all over and inside the cavity with the salt and pepper.
- 3
Halve the lemon and the garlic head crosswise, put them in the cavity with the thyme and tie the legs together with kitchen string.
- 4
Set the chicken breast side up in a roasting pan and roast for 20 minutes.
- 5
Reduce the oven to 190C and roast for 50-60 minutes more, until the juices run clear and the thickest part of the thigh reaches 74C.
- 6
Rest the chicken, loosely covered with foil, for 15 minutes.
- 7
Discard the lemon, garlic and thyme, carve the chicken into legs, wings and breast slices and serve.