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Whole Chicken Calories
Whole chicken is rich in protein and provides a variety of vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Whole Chicken Nutrition Facts
Selected: 100 g
215
KCAL / 100G
Carbs
0g
· 0%
Protein
18.5g
· 35%
Fat
15.2g
· 65%
Fiber
0g
Whole Chicken Vitamins & Minerals
Vitamins
B3
7.8mg · 49% DV
B6
0.4mg · 24% DV
Biotin
7µg · 23% DV
B5
0.9mg · 18% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
170mg · 24% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Whole Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole Chicken Processed?
NOVA 1
Unprocessed
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 Whole Chicken Contain Allergens?
No known major allergens
Which Diets Is Whole Chicken 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
Whole Chicken Fat Profile
SATURATED
4.2g
MONOUNSATURATED
6.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Whole Chicken
Whole Chicken — Frequently Asked Questions
How can I keep a whole chicken juicy when roasting it?
Pat the chicken dry, avoid overcooking, and remove it from the oven once it reaches a safe internal temperature. Letting it rest for 10–15 minutes helps the juices stay in the meat.
Should I wash a whole chicken before cooking?
No. Washing raw chicken can spread bacteria around the sink and kitchen surfaces, so proper cooking and careful cleaning are safer than rinsing it.
How long does a whole chicken keep in the fridge?
Raw whole chicken is best cooked within 1–2 days when refrigerated. Cooked chicken usually keeps for a few days in a sealed container, but any off smell, slimy texture, or color change means it should be discarded.
Can whole chicken be frozen?
Yes, both raw and cooked whole chicken freeze well. Wrap it tightly to limit air exposure, and thaw it in the refrigerator rather than on the counter.
Does marinating a whole chicken actually make a difference?
Yes, marinating improves surface flavor and can help with browning, especially with ingredients like yogurt, lemon, garlic, or spices. It does not fully tenderize the deepest parts, so cooking method still matters a lot.
Is whole chicken a better choice than chicken breast?
It depends on what you want from the meal. Whole chicken offers a mix of cuts and more cooking versatility, while chicken breast is often chosen when someone wants a leaner option.
Is whole chicken better before or after a workout?
After training, it can be a practical protein-rich meal for recovery. Before training, a large portion may feel heavy, so portion size and what you pair it with matter more.
Should you eat the skin on a whole chicken?
The skin adds flavor and crispness, but it also increases the fat content of the meal. If you want a lighter plate, removing the skin after cooking is an easy compromise.
What foods pair well with whole chicken?
Whole chicken goes well with vegetables, potatoes, rice, bulgur, salads, and olive oil-based sides. Pairing it with plant foods makes the meal more balanced and adds fiber that chicken itself does not provide.
Who should be especially careful with whole chicken?
Pregnant people, young children, older adults, and anyone with a weakened immune system should be extra careful about raw chicken handling and thorough cooking. It is also worth noting that whole chicken is an unprocessed food, which is different from heavily seasoned or processed chicken products.
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Nutrition data compiled from USDA FoodData Central and scientific sources.