Chicken, roasting, meat and skin, cooked, roasted
Whole food · Poultry Products
Photo: Wikipedia
Roasted chicken with skin is a culinary staple, offering a satisfying contrast between the crispy, golden skin and the juicy, savory meat beneath. Its flavor profile is deeply umami, with a rich mouthfeel from the rendered fat. Nutritionally, it's a powerhouse of complete protein, providing all essential amino acids in a highly bioavailable form.
Calorie split: 44% protein · 0% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore it for the universal comfort of its savory, rich flavor and the textural delight of crispy skin. Its versatility makes it a centerpiece for countless family meals, from Sunday roasts to quick weeknight dinners.
⚠️ Watch-outs & how to enjoy it better
The skin and dark meat are higher in saturated fat and calories, which may be a concern for those monitoring intake. To counteract, practice portion control by enjoying the skin as a treat or removing it from some pieces, and balance the meal with fiber-rich vegetables and whole grains.
Key benefits
- Excellent source of high-quality, complete protein
- Rich in essential minerals like selenium and phosphorus
- Provides B vitamins, especially niacin (B3) and B6
- Skin contains collagen and healthy fats when consumed in moderation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which creates the deep browning and complex flavor on roasted chicken skin, only occurs above 285°F (140°C) and is inhibited by excess moisture.
Full nutrition (USDA data · scales with serving)
| Water | 62.1 g |
| Energy | 223 kcal |
| Energy | 933 kj |
| Protein | 24.0 g |
| Total lipid (fat) | 13.4 g |
| Ash | 0.86 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 179 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 73.0 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 23.6 ug |
| Fluoride, F | 14.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.92 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Vitamin B-12 | 0.27 ug |
| Vitamin A, IU | 83.0 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.7 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 16:1 | 0.74 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.12 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.03 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.99 g |
| Isoleucine | 1.2 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.64 g |
| Cystine | 0.32 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.77 g |
| Valine | 1.2 g |
| Arginine | 1.5 g |
| Histidine | 0.70 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.85 g |
FAQ
Is the skin nutritious or just empty calories?
The skin is calorie-dense but not empty. It contains protein, collagen, and some vitamins, along with fat. Enjoying it in moderation adds flavor and satisfaction to a meal.
How does roasting compare to frying for nutrition?
Roasting allows excess fat to drip away from the chicken, typically resulting in a lower fat content per serving compared to pan-frying, where the chicken cooks in added oil.
What's the best way to get crispy skin?
Pat the chicken completely dry with paper towels before cooking, season generously, and ensure high, even oven heat (around 425°F / 220°C). Some cooks leave it uncovered in the fridge overnight to dry the skin further.
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 2.23 kcal/g · 43% 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: 0.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.