Raw and Fresh whole chicken. Nothing beats an easy to make and even easier to prepare roast full chicken! Learning to cook whole chickens will allow you to prepare meat for a large family or several meals at once. The typical chicken translates into about 12 ounces of light meat and 8 ounces of dark meat (no skin), which gives you a total of 1,037 calories. 166 g protein. 0 g carbohydrate.