Chicken, chicken roll, roasted
Common food
Photo: Wikipedia
A roasted chicken roll is a lean, savory cut of chicken breast that has been rolled, seasoned, and cooked until the exterior is golden-brown and slightly crisp while the interior remains tender and juicy. It offers a clean, concentrated chicken flavor with a satisfying, firm texture. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates or sugars.
Calorie split: 65% protein · 0% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love its rich, savory flavor and satisfying texture that feels both hearty and clean. Its versatility makes it a staple for quick, healthy meals, easily sliced for salads, sandwiches, or grain bowls.
⚠️ Watch-outs & how to enjoy it better
As a processed meat product, some chicken rolls can be high in sodium, which may concern those monitoring blood pressure. To counteract this, rinse slices briefly under water or pair with potassium-rich foods like leafy greens or tomatoes. Always check labels for fillers or added sugars if managing blood sugar.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates and sugars
- Provides a lean fat source with essential fatty acids
- Versatile base for low-carb and high-protein meals
- Often lower in sodium than processed deli meats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'roll' technique is often used to ensure even cooking and to create a uniform shape for slicing, a method that dates back to classical French culinary preparation called 'roulade'.
Full nutrition (USDA data · scales with serving)
| Water | 65.8 g |
| Energy | 164 kcal |
| Protein | 26.7 g |
| Total lipid (fat) | 6.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 278 mg |
| Sodium, Na | 499 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 23.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.18 mg |
| Niacin | 7.6 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 66.1 mg |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.45 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.93 g |
| PUFA 18:2 | 0.86 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 112 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, chicken and rice, entree, prepared — USDA does not publish this profile for Chicken.
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.93 g |
| Lysine | 0.93 g |
| Methionine | 0.31 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.35 g |
| Valine | 0.62 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.58 g |
| Proline | 0.51 g |
| Serine | 0.47 g |
FAQ
How is a chicken roll different from regular chicken breast?
A chicken roll is typically made from pounded or mechanically tenderized chicken breast that is rolled into a log shape, sometimes with seasonings or a thin layer of fat, before cooking. This process creates a more uniform texture and shape compared to a whole breast.
Is roasted chicken roll a good post-workout food?
Yes, it's an excellent post-workout choice. Its high protein content (26.68g per 100g) supports muscle repair and growth, and its lack of carbs makes it ideal for those on low-carb diets, though pairing with a carb source like fruit or rice can aid glycogen replenishment.
Can I freeze cooked chicken roll?
Yes. Slice it first for easier portioning, then store in airtight containers or freezer bags for up to 2-3 months. Thaw in the refrigerator before reheating gently to prevent it from drying out.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.64 kcal/g · 65% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.