Rotisserie chickens from Costco are a popular and convenient option for busy families. But with all rotisserie chickens it’s important to understand their nutrition profile. In this article, we’ll take an in-depth look at the calorie and nutrient content of Costco’s rotisserie chickens so you can make an informed decision about whether and how often to include them in your diet.
An Overview of Costco Rotisserie Chickens
Costco rotisserie chickens are whole chickens that are seasoned and slowly rotated as they cook in special ovens. The chickens are available hot and ready-to-eat at all Costco warehouse locations.
Some key facts about Costco rotisserie chickens:
- They weigh about 3 pounds each on average.
- They are minimally seasoned with just salt and pepper so they have a simple flavor.
- Costco sells about 60 million rotisserie chickens every year, making them one of the retailer’s top-selling items.
- The retail price of a Costco rotisserie chicken is just $4.99 – it has remained at this price since 2009.
Calorie and Macronutrient Content
The nutrition information for a 3-ounce serving of Costco rotisserie chicken is
- Calories: 140
- Total fat: 7g
- Saturated fat: 2.5g
- Protein: 19g
So for a whole 3-pound chicken:
- Total calories: 840
- Total fat: 42g
- Saturated fat: 15g
- Protein: 114g
As you can see, rotisserie chicken from Costco is a good source of protein that doesn’t have too many calories. The saturated fat content is moderate.
Protein is important for keeping you full, building and maintaining muscle mass, and keeping your immune system healthy. Because these rotisserie chickens are high in protein, they are a good choice for athletes, growing kids, or anyone who wants to stop hunger and feel full.
Vitamins and Minerals
The nutrition facts for Costco’s rotisserie chickens are not given in full. We can get a rough idea of the vitamin and mineral content, though, by looking at the USDA Food Database data for roasted chicken that has been cooked:
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B vitamins: Chicken is a good source of niacin, vitamin B6, and pantothenic acid.
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Selenium: Chicken contains about 24% of the RDI for this essential antioxidant mineral.
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Phosphorus: Chicken provides about 15% of the RDI for phosphorus per serving. Phosphorus supports bone health.
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Potassium: Each serving of chicken contains about 7% of the recommended daily intake for potassium.
So while rotisserie chicken doesn’t match the nutrient density of organ meats or fish, it does supply a moderate amount of B vitamins, selenium, phosphorus, and potassium.
Is Rotisserie Chicken Healthy?
Rotisserie chicken can be part of a healthy diet because it is full of good nutrients. However, there are some important caveats.
First, chicken skin is high in saturated fat. A 3-ounce serving of skin adds about 5 grams of saturated fat. Eating chicken with the skin regularly can increase your risk of heart disease. It’s healthiest to remove the skin before eating rotisserie chicken.
Second, the way you eat rotisserie chicken makes a big difference for your health. Consuming large portions or eating late at night can lead to weight gain over time. Stick to reasonable 3-4 ounce portions along with veggies and whole grains for balanced meals.
Finally, diversity is key. Chicken has a somewhat unbalanced amino acid profile compared to plant protein sources like quinoa or beans. Make sure to vary your protein sources and not rely solely on animal foods like chicken.
As long as you pay attention to portion sizes, limit skin consumption, and eat a diverse diet, Costco rotisserie chicken can be part of a healthy lifestyle.
Alternatives to Enjoy Rotisserie Chicken in a Healthy Way
If you want to keep enjoying convenient Costco rotisserie chickens while promoting your health, here are some tips:
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Remove the skin before eating. This eliminates up to 2/3 of the saturated fat content.
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Pair chicken with a rainbow of vegetable side dishes. Fill half your plate with broccoli, carrots, salad, etc. to balance the meal.
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Use rotisserie chicken in salads, sandwiches, wraps or bowls. Combining it with greens, whole grains, beans, etc. improves the overall nutrition quality.
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Sprinkle on fresh lemon juice and herbs like rosemary to add flavor without adding sodium, sugar, or saturated fat.
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Portion into individual servings and refrigerate or freeze extra for quick future meals. This prevents overeating.
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Substitute half the chicken with plant-based proteins like chickpeas or edamame in some meals.
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If you eat chicken skin, have it only occasionally and in small portions.
Healthy Costco Rotisserie Chicken Recipes
To inspire you, here are 3 quick and nutritious recipe ideas that use Costco rotisserie chicken:
Mexican Chicken Salad
- 3 cups chopped romaine lettuce
- 1 cup cooked brown rice
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup cubed avocado
- 1/2 cup chopped Costco rotisserie chicken breast (no skin)
- 1/4 cup salsa
- 2 tablespoons fresh lime juice
- Salt, pepper, cumin to taste
Chicken Veggie Wrap
- 1 whole wheat tortilla
- 1/4 cup hummus
- 1/2 cup mixed veggies (peppers, onions, mushrooms), sauteed
- 1/3 cup chopped Costco rotisserie chicken breast
- 1 ounce crumbled feta cheese
- Romaine lettuce
Chicken Quinoa Bowl
- 1/2 cup cooked quinoa
- 1 cup chopped kale
- 1/2 cup diced Costco rotisserie chicken breast
- 1/4 avocado, sliced
- 2 tablespoons olive oil & lemon dressing
- Everything bagel seasoning to taste
The Bottom Line
A 3-pound Costco rotisserie chicken has about 840 calories and is rich in protein, B vitamins, selenium, phosphorus, and potassium. For optimal health, it’s best to remove the skin before eating, watch portion sizes, and pair chicken with plenty of vegetables, fruits, whole grains, beans, lentils, etc. Overall, rotisserie chicken can be part of a balanced diet as long as you pay attention to how you eat it.
Log this food in SnapCalorie
Quantity: 350 calories 47.5 protein 0 carbohydrates 17.5 fat
Calories | 350 | ||
---|---|---|---|
% Daily Value* | |||
Total Fat | 17.5 g | 22% | |
Saturated Fat | 5 g | 25% | |
Polyunsaturated Fat | 0 g | ||
Cholesterol | 187.5 mg | 62% | |
Sodium | 1150 mg | 50% | |
Total Carbohydrates | 0 g | 0% | |
Dietary Fiber | 0 g | 0% | |
Sugars | 0 g | ||
protein | 47.5 g | 95% | |
Vitamin D | 0 mcg | 0% | |
Calcium | 27.5 mg | 2% | |
Iron | 2.5 mg | 13% | |
Potassium | 525 mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
More uses for the Costco Rotisserie Chicken to come!! #costco #rotisseriechicken #easyrecipes
FAQ
Is Costco’s rotisserie chicken healthy?
Costco’s rotisserie chicken is generally considered a convenient and relatively healthy option, but it’s not without potential drawbacks. Even though it’s low in saturated fat and high in protein, the saline solution that is used to inject it gives it a lot of sodium.
How many calories are in 1 whole rotisserie chicken?
An average rotisserie chicken is around 1,000 calories.
How many calories in a 4 oz rotisserie chicken from Costco?
4 oz of Costco rotisserie chicken contains 188 Calories The macronutrient breakdown is 0% carbs, 42% fat, and 58% protein. This is a good source of protein (52% of your Daily Value).
How many calories are in Costco rotisserie chicken with no skin?
3 oz of Costco rotisserie chicken breast (Without Skin) contains 101 Calories The macronutrient breakdown is 2% carbs, 22% fat, and 76% protein.