Roast Chicken — 190 kcal

Roast chicken is the Sunday dinner that has anchored American family life for generations — a whole bird, golden and crackling from the oven, that fills the house with the most universally appealing cooking aroma imaginable. At 190 kcal per 100 g, it delivers a clean 25 g of protein, 10 g of fat, zero carbohydrates, and zero fiber — making it one of the most efficient whole-food protein sources available. The culinary legend Julia Child called roast chicken the measure of a cook's skill, and she was right: it appears simple but rewards technique dramatically. With 62 g of water, properly roasted chicken maintains that juicy, succulent texture that separates a great roast from a dry disappointment.

What's Inside

Niacin (8.5 mg, 53% DV) is roast chicken's standout vitamin, driving over 400 metabolic reactions including energy production and DNA repair. Selenium (25 mcg, 45% DV) activates the glutathione peroxidase antioxidant system. B6 (0.48 mg, 28% DV) supports over 100 enzyme reactions including neurotransmitter synthesis. Phosphorus (210 mg, 30% DV) builds bone and powers cellular energy production. Potassium (250 mg) supports heart rhythm and blood pressure. Sodium (340 mg) is moderate — mostly from seasoning. Chicken also provides meaningful vitamin B12, zinc, riboflavin, and pantothenic acid beyond the headline data. The protein is complete — containing all nine essential amino acids in proportions the human body readily uses — with a biological value close to that of egg protein, the gold standard.

Getting It Right

The single most important technique is drying the skin: pat the bird thoroughly with paper towels, then leave it uncovered in the refrigerator for 12-24 hours (or at minimum, 1 hour). Dry skin is the only path to crispy skin. Season generously with salt — including inside the cavity — and add aromatics: a halved lemon, crushed garlic, and fresh herbs stuffed inside. Truss the legs with kitchen twine for even cooking. Roast at 220°C (425°F) for the first 20 minutes to get the skin browning, then reduce to 190°C (375°F) until the thickest part of the thigh reaches 74°C (165°F) on an instant-read thermometer — roughly 20 minutes per 500 g total. Rest for 15-20 minutes, tented loosely with foil. This rest is non-negotiable: cutting immediately sends juices flooding onto the cutting board instead of staying in the meat. Save the carcass for stock — simmer with onion, carrot, celery, and water for 3-4 hours for liquid gold.