How many calories are in a Costco rotisserie chicken breast without skin? A nutritional deep dive

October 29, 2025 •

3 min read

Costco sells approximately 100 million rotisserie chickens every year, making it a staple for convenient and inexpensive meals. For those focused on a healthier diet, a common question is how many calories are in a Costco rotisserie chicken breast without skin? This detail is crucial for accurately tracking your intake, as removing the fatty skin significantly lowers the calorie count.

Quick Summary

Removing the skin from a Costco rotisserie chicken breast reduces its calorie and fat content, creating a lean protein source. A standard 3-ounce (85g) serving contains around 101 calories and 19 grams of protein, making it a great option for weight management and muscle building. The meat is also packed with vitamins and minerals, although it can be high in sodium.

Key Points

Low-Calorie Protein: A 3-ounce serving of skinless Costco rotisserie chicken breast contains only about 101 calories.
High in Protein: The same 3-ounce serving provides a substantial 19 grams of protein, essential for muscle and tissue repair.
Fat and Calorie Reduction: Removing the skin cuts nearly 50 calories and 4 grams of fat compared to eating the breast with skin.
Nutrient-Rich: Beyond macros, skinless rotisserie chicken offers vitamins and minerals like B vitamins, selenium, zinc, and phosphorus.
Sodium Consideration: Commercial rotisserie chickens, including Costco's, are high in sodium due to added solutions; check the label or eat in moderation.

Understanding the Nutritional Difference

When grabbing a rotisserie chicken from Costco, the decision to eat the skin or not makes a substantial difference in the overall nutritional profile of your meal. The crispy, seasoned skin is where much of the fat and sodium is concentrated. By removing it, you transform a satisfying convenience food into a lean, high-protein foundation for countless healthy meals.

The Breakdown: How many calories are in a Costco rotisserie chicken breast without skin?

According to nutritional data from various food databases, a 3-ounce (85g) serving of Costco rotisserie chicken breast meat, with the skin removed, contains approximately 101 calories. This portion size is rich in protein and low in fat, making it an excellent choice for a balanced diet.

For context, here is a general nutritional breakdown for that 3-ounce (85g) serving:

Calories: 101 kcal
Protein: 19 grams
Fat: 3 grams
Carbohydrates: Less than 1 gram

It's important to note that calorie counts can vary slightly based on the specific cut and size of the chicken. These figures provide a reliable average for informed dietary planning.

Comparing Skin-On vs. Skinless Rotisserie Chicken

To highlight the benefit of removing the skin, let's compare the nutrition of a breast portion with and without the skin. This comparison table clearly illustrates why skin removal is a standard practice for calorie-conscious diners.


Nutrient	3 oz (85g) Breast (without skin)	3 oz (85g) Breast (with skin)
Calories	~101 kcal	~149 kcal
Protein	19g	22g
Fat	3g	7g
Carbohydrates	<1g	0g
Sodium	~400mg	Variable

As the table shows, opting for the skinless breast saves you nearly 50 calories and 4 grams of fat per serving. This simple step can have a noticeable impact over time, especially for those managing their weight.

Incorporating Skinless Rotisserie Chicken into a Healthy Diet

Beyond simply eating it on its own, the skinless breast meat is incredibly versatile. Here are some simple and healthy ways to use it throughout the week:

Quick Salads: Shred the chicken and add it to a salad with mixed greens, vegetables, and a light vinaigrette for a fast, protein-packed lunch.
Chicken Wraps: Use lettuce leaves or whole-wheat tortillas to make wraps filled with chicken, hummus, and crunchy veggies.
High-Protein Pasta: Toss shredded chicken into whole-wheat pasta with a low-sugar tomato sauce and plenty of vegetables.
Healthy Soups: Add the chicken to homemade chicken noodle soup or a hearty vegetable stew for added protein and flavor.
Meal Prep Bowls: Combine skinless chicken breast with brown rice or quinoa and your favorite roasted vegetables for a perfect, portion-controlled meal prep solution.

Potential Considerations: Sodium Content

While low in fat and high in protein, it's worth noting that many commercially prepared rotisserie chickens are injected with a brine solution to keep the meat moist and flavorful. This can result in a higher sodium content than home-roasted chicken. A 3-ounce serving of the breast meat can contain around 400-460mg of sodium, roughly one-fifth of the FDA's recommended daily maximum. Individuals with high blood pressure or those monitoring sodium intake should be mindful of this.

To mitigate the high sodium:

Use the chicken as an ingredient in recipes where you can control the overall salt added.
Pair the chicken with unsalted sides, like steamed vegetables or plain rice.
Choose brands with a lower sodium content if available.

Conclusion

The skinless breast meat from a Costco rotisserie chicken is a nutritious, lean protein source that can be a healthy and convenient addition to your diet. By removing the skin, you significantly reduce the fat and calorie content, making it a diet-friendly option for weight management and muscle building. While it's important to be aware of the sodium content, its versatility and affordability make it a powerful tool for quick and healthy meal preparation. Whether used in salads, wraps, or meal prep bowls, this simple protein can help you reach your nutritional goals. For more on the health benefits of rotisserie chicken, read up on what dietitians have to say on EatingWell.com.

Frequently Asked Questions

While the exact calorie count varies by chicken size, a whole Costco rotisserie chicken without the skin contains approximately 700 to 900 calories, a significant reduction from the 1,050 to 1,200 calories in a whole chicken with skin.

Yes, the dark meat (thighs and drumsticks) is higher in calories and fat than the white breast meat. A 3-ounce serving of skinless dark meat has about 165 calories, compared to 101 for the skinless breast.

A 3-ounce (85g) serving of skinless Costco rotisserie chicken breast contains approximately 19 grams of protein.

Yes, skinless rotisserie chicken breast is very low in carbohydrates and can be a great addition to a low-carb diet. It's essentially a pure protein source.

To reduce sodium, always remove the skin, as that's where most of the salt is concentrated. You can also rinse the meat or use it as a component in a larger recipe to help balance the overall sodium.

Skinless Costco rotisserie chicken is a healthy source of lean protein. While it is high in sodium due to a salt solution used for flavor, it does not contain trans fat and is low in saturated fat when the skin is removed.

Yes, rotisserie chicken is perfect for meal prep due to its convenience. Shredded breast meat can be used in salads, sandwiches, pasta dishes, and soups throughout the week.