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Roast Chicken (Bone-in, Skin-on) Calories
High protein, B vitamins, Iron and Zinc source
CALORIES
GI
POTASSIUM
FIBER
Roast Chicken (Bone-in, Skin-on) Nutrition Facts
Selected: 100 g
215
KCAL / 100G
Carbs
0g
· 0%
Protein
21.5g
· 41%
Fat
14g
· 59%
Fiber
0g
Roast Chicken (Bone-in, Skin-on) Vitamins & Minerals
Vitamins
B3
7.8mg · 49% DV
B6
0.35mg · 21% DV
B5
0.9mg · 18% DV
Biotin
4.5µg · 15% DV
Minerals
Selenium
15µg · 27% DV
Phosphorus
180mg · 26% DV
Zinc
2mg · 18% DV
Iron
1mg · 6% DV
Roast Chicken (Bone-in, Skin-on) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Roast Chicken (Bone-in, Skin-on) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Roast Chicken (Bone-in, Skin-on) Contain Allergens?
No known major allergens
Which Diets Is Roast Chicken (Bone-in, Skin-on) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Roast Chicken (Bone-in, Skin-on) Fat Profile
SATURATED
4g
MONOUNSATURATED
5.8g
POLYUNSATURATED
2g
Omega 6:3 ratio 25.7:1
Above the ideal 4:1 (25.7:1).
Foods Similar to Roast Chicken (Bone-in, Skin-on)
Roast Chicken (Bone-in, Skin-on) — Frequently Asked Questions
Should roast chicken be eaten with the skin on or removed?
The skin adds flavor and crispness, but much of the fat is concentrated in and just under the skin. Removing it after cooking is an easy way to make the meal lighter.
Does marinating roast chicken change its nutrition much?
A marinade with yogurt, lemon, garlic, or spices usually does not meaningfully change the protein itself. The bigger nutritional difference comes from how much oil, sugar, or salt the marinade adds.
How long does roast chicken keep in the fridge?
Cooked chicken will usually keep safely for 3 to 4 days in the refrigerator. Cool it promptly and store it in a sealed container within about two hours of cooking.
Can roast chicken be frozen?
Yes, it freezes well. Portioning it first and wrapping it tightly helps reduce freezer burn and makes reheating easier.
How do you keep roast chicken from drying out?
The main step is avoiding overcooking, especially with the breast meat. Bone-in pieces, resting after cooking, and not opening the oven too often can help retain moisture.
Is roast chicken better before or after a workout?
It is often more practical after training because it provides protein without carbs. Before training, a large portion may feel heavy, so meal size and what you pair it with matter.
What foods pair well with roast chicken for a balanced meal?
Vegetables add fiber, volume, and variety, which makes the meal more balanced. Potatoes, rice, or bread can be added depending on your energy needs and activity level.
Is roast chicken a better choice than fried chicken?
Usually yes, because roasting does not involve the same oil absorption as frying. Fried chicken often includes breading and extra fat, which can make the meal heavier overall.
Is it okay to eat roast chicken at night?
Yes. There is no special rule that eating chicken at night automatically leads to fat gain; overall intake and what you eat with it matter more.
Who should be more careful with roast chicken?
People watching sodium should be mindful of salty rubs, brines, and packaged sauces. Anyone with a higher risk from foodborne illness should also take extra care with safe handling and thorough cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.