⏱ 110 min total

Perfect Roast Chicken

Name: Perfect Roast Chicken
Prep time: 20 min
Cook time: 90 min
Total time: 110 min
Yield: 1 serving
Ingredients: ⅛ chicken Chicken; ⅛ dash Salt; ⅛ dash Black pepper; ½ tbsp Thyme; ⅛ fruit without seeds Lemon; ⅝ cloves, minced Garlic; ¼ tbsp Butter; ⅛ large Onion; ½ medium Carrots; ⅛ cup, sliced Fennel bulb; ⅛ tbsp Olive oil

Per 1 serving · 213 g · 11 ingredients

Calories

349

18%
of a 2,000 cal day

Protein
25g
29% of calories
Carbs
8g
9% of calories
Fat
24g
62% of calories

Portion

✓ Low sodium

At a glance

One serving of Perfect Roast Chicken (213 g) has 349 calories, with 25 g of protein, 8 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (50% DV), Vitamin A (66% DV) and Vitamin C (23% DV). Keep an eye on saturated fat and cholesterol, which provide 38% and 42% of the daily value.

Per 100 g

164cal

medium energy density

Protein per 100 cal

7.2g

Net carbs

carbs minus fiber

Fiber

2.4g

2.7 g sugar

High in

20%+ of the daily value

Protein50%
Vitamin A66%
Vitamin C23%
Riboflavin (B2)20%
Niacin57%
Vitamin B643%

Good source of

10–19% of the daily value

Vitamin K10%
Folate (B9)13%
Potassium10%
Zinc19%
Copper17%

Watch

20%+ of the daily value

Saturated fat38%
Cholesterol42%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 90 min

1
Preheat the oven to 425 degrees F.
2
Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pin feathers and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, both halves of lemon, and all the garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the onions, carrots, and fennel in a roasting pan. Toss with salt, pepper, 20 sprigs of thyme, and olive oil. Spread around the bottom of the roasting pan and place the chicken on top.
3
Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables.
4
Recipe inspired by: http://www.foodnetwork.com/recipes/ina-garten/perfect-roast-chicken-recipe.html?oc=linkback

Vitamins & minerals

Amounts for 1 serving (213 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	591 μg	66%
Vitamin C	21 mg	23%
Vitamin D	0.1 μg	0%
Vitamin E	1 mg	4%
Vitamin K	12 μg	10%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.3 mg	20%
Niacin	9 mg	57%
Vitamin B6	1 mg	43%
Folate (B9)	52 μg	13%
Vitamin B12	1 μg	60%
Pantothenic acid	2 mg	31%
Choline	6 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	52 mg	5%
Iron	2 mg	28%
Potassium	453 mg	10%
Magnesium	38 mg	9%
Phosphorus	223 mg	32%
Zinc	2 mg	19%
Copper	0.1 mg	17%
Manganese	0.2 mg	7%
Selenium	16 μg	29%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,060 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	2,630 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.3 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	327 μg	—
Serine	1 g	—
Starch	0.4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 349 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

66min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Perfect Roast Chicken?

One serving of Perfect Roast Chicken (1 serving) has 349 calories, which works out to 164 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Perfect Roast Chicken high in protein?

It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Perfect Roast Chicken keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Perfect Roast Chicken?

140 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Perfect Roast Chicken?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (213 g)

Calories349

% Daily Value*

Total fat 24g	31%
Saturated fat 7.6g	38%
Trans fat 0.1g
Cholesterol 125mg	42%
Sodium 140mg	6%
Total carbohydrate 8g	3%
Dietary fiber 2.4g	8%
Total sugars 2.7g
Protein 25g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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