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whole chicken.

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ALSO KNOWN AS

full chickensabut murgiसाबुत मुर्गी

Recipes with whole chicken + Add to pantry

SERVING

CALORIES

229

PROTEIN

25g

CARBS

FAT

13.7g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories229kcal—

Protein25g50%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat13.7g18%

Saturated fat3.8g19%

Trans fat0g—

Cholesterol88mg29%

Water59.9g—

MINERALS

Sodium82mg4%

Potassium220mg5%

Calcium14mg1%

Iron1.1mg6%

Magnesium23mg5%

Phosphorus200mg16%

Zinc1.8mg16%

VITAMINS

Vitamin A30µg3%

Vitamin C0mg0%

Vitamin D0.20µg1%

Vitamin K1.0µg1%

Thiamin (B1)2.0mg167%

Riboflavin (B2)0.20mg15%

Niacin (B3)7.5mg47%

Vitamin B60.40mg24%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 oz28.4g

1 lb453.6g

1 piece1360.8g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein essential for muscle growth, repair, and overall body function.
✓Rich in B vitamins, particularly niacin (B3) and pyridoxine (B6), which are crucial for energy metabolism and brain health.
✓Provides key minerals like selenium, an antioxidant that supports immune function, and phosphorus, which is vital for bone health.
✓Contains tryptophan, an amino acid that can help increase serotonin levels in the brain, potentially improving mood and sleep.
✓Good source of iron, important for oxygen transport, and zinc, which supports immune function and wound healing.

COOKING TIPS

In the kitchen.

1For crispy skin when roasting, pat the chicken completely dry with paper towels before seasoning. Roasting at a high initial temperature (e.g., 425°F or 220°C) helps render fat and crisp the skin.
2Always cook chicken to a safe internal temperature of 165°F (74°C). Insert a meat thermometer into the thickest part of the thigh, avoiding the bone, for an accurate reading.
3Allow the cooked chicken to rest for at least 10-15 minutes before carving. This allows the juices to redistribute, ensuring the meat is moist and flavorful.
4Utilize the entire bird by using the carcass and bones to make a nutritious and flavorful chicken stock after carving the meat.

STORAGE

Keep it fresh.

Store raw whole chicken in its original packaging on the bottom shelf of the refrigerator at or below 40°F (4°C) and use within 1-2 days.
For long-term storage, freeze the chicken in an airtight, freezer-safe bag or wrap. It can be stored for up to one year at 0°F (-18°C).
Thaw frozen chicken slowly in the refrigerator, allowing 24 hours for every 5 pounds of chicken. Do not thaw at room temperature.
Leftover cooked chicken should be refrigerated in an airtight container and consumed within 3-4 days.

FAQ

Frequently asked questions.

Is whole chicken healthy?

Yes, whole chicken is a nutrient-dense source of high-quality protein, B vitamins, and minerals like selenium and phosphorus. It supports muscle repair, immune function, and bone health. For a leaner option, you can remove the skin to significantly reduce the saturated fat and calorie content.

How much protein is in whole chicken?

Whole chicken provides approximately 25g of protein per 100g serving. It is considered a complete protein, meaning it contains all nine essential amino acids necessary for muscle growth, tissue repair, and overall body function.

Is whole chicken keto-friendly?

Yes, whole chicken is excellent for keto and low-carb diets because it contains 0g of carbohydrates. Its natural fat content (13.7g per 100g) and high protein levels help maintain satiety and support ketosis.

Should I wash a whole chicken before cooking?

No, food safety experts recommend against washing raw chicken. Rinsing it can splash harmful bacteria like Salmonella onto your sink, countertops, and other kitchen surfaces; cooking the chicken to the proper internal temperature is the only way to kill bacteria.

How do you know when a whole chicken is fully cooked?

The most reliable method is using a meat thermometer inserted into the thickest part of the thigh without touching the bone. It must reach an internal temperature of 165°F (74°C). The juices should also run clear, and the meat should no longer be pink.

How long does raw whole chicken last in the fridge?

Raw whole chicken should be stored in the coldest part of the refrigerator and used within 1 to 2 days. If you do not plan to cook it within this window, it should be wrapped tightly and moved to the freezer.

Can you freeze a whole chicken?

Yes, whole chicken freezes very well and can stay safe indefinitely if kept at 0°F. For the best flavor and texture, it is recommended to use frozen whole chicken within 9 to 12 months.

How do you know if a whole chicken has gone bad?

Spoiled chicken will typically have a sour or ammonia-like smell, a slimy or tacky texture on the skin, and may show a grayish or greenish color. If any of these signs are present, the chicken is unsafe to eat and should be discarded.

Is whole chicken gluten-free?

Raw whole chicken is naturally gluten-free. However, if you are buying pre-seasoned, marinated, or rotisserie chicken, check the label for gluten-containing additives, thickeners, or cross-contamination in the processing facility.

What are the benefits of cooking a whole chicken instead of just parts?

Cooking a whole chicken is more economical and provides a mix of white and dark meat to suit different preferences. Additionally, the remaining bones and carcass can be simmered to create a nutrient-rich, homemade bone broth.

RECIPES