How Many Calories Are In Half a Skinless Rotisserie Chicken?

December 2, 2025 •

4 min read

According to the USDA, a half portion of a standard roasted chicken without the skin contains approximately 404 calories. This is significantly lower than a half portion with the skin, making it a popular choice for those monitoring their caloric and fat intake. Understanding the specific calorie count and other nutritional details can help you incorporate this convenient protein source into a balanced diet.

Quick Summary

This article explains the average calorie content in half a skinless rotisserie chicken, detailing the differences between white and dark meat. It provides a macronutrient breakdown and offers guidance for accurate calorie calculation based on meat type. The content also addresses factors like sodium, cooking methods, and includes a comparison table for different chicken portions.

Key Points

Approximate Calories: Half a skinless rotisserie chicken contains roughly 404 calories, based on average USDA data.
Significant Fat Reduction: Removing the skin cuts the fat content by more than half, drastically lowering the overall calorie count.
Calorie Difference in Meat Type: White meat (breast) is leaner than dark meat (thigh/leg), with the former having fewer calories per gram.
High Protein Content: Even without the skin, a half portion of rotisserie chicken is a great source of lean protein, which is beneficial for muscle maintenance and satiety.
Sodium Variations: Be aware of high sodium content in many store-bought rotisserie chickens due to brining and seasoning, which can vary significantly by brand.
Portion Control for Accuracy: For precise calorie tracking, it's best to weigh the white and dark meat portions separately after removing the skin.
Healthy Meal Versatility: Skinless rotisserie chicken is a versatile base for numerous healthy meals, including salads, wraps, and soups.

Understanding the Calorie Count in Skinless Rotisserie Chicken

For many, a store-bought rotisserie chicken is a convenient and delicious meal solution. When removed, the crispy, flavorful skin also removes a substantial amount of fat and calories. The overall calorie count of your half chicken will depend on the weight of the cooked meat and the proportions of white versus dark meat. Dark meat, which comes from the legs and thighs, has a higher fat content than white meat from the breast.

The Breakdown of White and Dark Meat

A typical 2-pound rotisserie chicken yields about 3 cups of meat total once deboned. Of this, approximately 2 cups are white meat and 1 cup is dark meat. When consuming half of the chicken, you are likely eating a combination of both.

White Meat (Breast): Per 100 grams, skinless rotisserie chicken breast contains around 106 calories, 22.5 grams of protein, and 1.93 grams of fat.
Dark Meat (Thigh/Leg): Per 100 grams, skinless rotisserie chicken thigh contains about 144 calories, 18.6 grams of protein, and 7.92 grams of fat.

By weighing the individual portions of white and dark meat, you can arrive at a more precise calorie total. However, the general USDA figure of 404 calories for a half portion offers a reliable estimate.

Factors Influencing Calorie and Nutritional Content

While removing the skin is the most significant step for reducing calories and fat, other factors can also influence the nutritional profile of your rotisserie chicken:

Brine and Seasoning: Many store-bought rotisserie chickens are injected with a solution to keep them moist and flavorful, which often contains a significant amount of sodium. The amount of sodium can vary dramatically by brand, so it is wise to check nutritional labels if you are monitoring your salt intake.
Cooking Method: While all are rotisserie, slight variations in the cooking process can affect the final nutritional content. Some birds may be cooked with additional oils or butters.
Bird Size: Not all rotisserie chickens are the same size. A smaller bird will yield fewer calories per half portion than a larger one. An average rotisserie chicken is around 2 pounds cooked weight.

Calculating Your Portion Accurately

For those who need a precise calorie count, weighing your food is the most accurate method. Here is a simple step-by-step process:

Debone the Chicken: Carefully remove all the meat from the bones and discard the skin. It's often easiest to separate the breast, thighs, and drumsticks first.
Weigh the Meat: Use a kitchen scale to weigh your portion of white meat and dark meat separately.
Calculate Calories: Multiply the weight of each meat type by its respective calorie-per-gram value (e.g., 1.06 calories/gram for breast meat, 1.44 calories/gram for thigh meat).
Sum the Totals: Add the calorie counts for your breast and thigh portions to get your final, personalized total.

Comparison of Half Rotisserie Chicken Nutrition (Approximate Values)


Nutrient	Half Skinless Chicken (Mixed Meat)	100g Skinless Breast	100g Skinless Thigh
Calories	404 kcal	122 kcal	165 kcal
Protein	~67 g	24 g	21 g
Fat	~13 g	3 g	9 g
Carbohydrates	0 g	0 g	0 g
Sodium	Highly Variable	443 mg (per cup)	N/A

Incorporating Skinless Rotisserie Chicken into a Healthy Diet

Because of its high protein and low fat content (with the skin removed), skinless rotisserie chicken can be a powerhouse for meal prep and healthy eating. It can be shredded for salads, sandwiches, and wraps or used as a protein source in soups and grain bowls. For those watching their sodium, consider pairing it with fresh, unsalted vegetables and whole grains to balance the flavors.

Healthier Meal Ideas with Skinless Rotisserie Chicken

Nutrient-Dense Salads: Shred the chicken and toss it with leafy greens, colorful vegetables, and a light vinaigrette. The protein will help you feel full, while the vegetables provide essential vitamins and fiber.
Easy Chicken Wraps: Stuff a whole-wheat tortilla with shredded chicken, a variety of crunchy vegetables, and a low-fat dressing or hummus for a quick, satisfying meal.
Hearty Soups: Add diced skinless chicken to a vegetable soup or homemade bone broth to create a warm, comforting, and protein-packed meal.

Conclusion

For a convenient and healthy meal, half a skinless rotisserie chicken is a solid choice. The approximate calorie count of 404, based on USDA data, serves as an excellent benchmark. By removing the skin, you eliminate a significant portion of fat, while still enjoying a high-protein, flavorful dish. To achieve the most accurate numbers, consider weighing your white and dark meat portions separately. By being mindful of the sodium content and incorporating your chicken into balanced, nutrient-rich meals, you can enjoy this versatile food as part of a healthy diet.

Note: Specific nutritional information can vary slightly by vendor and preparation method. For the most accurate data, consult the nutrition information provided by the specific retailer or restaurant if available. For general chicken health information, visit authoritative sites like Healthline.

Frequently Asked Questions

Yes, half a skinless rotisserie chicken can be a very healthy meal. By removing the skin, you eliminate most of the excess fat and calories while retaining a high-protein, satisfying food. It should be balanced with vegetables and whole grains for a complete, nutritious meal.

For skinless rotisserie chicken, white meat (breast) is leaner and lower in calories per ounce than dark meat (thigh and leg). A 100-gram serving of skinless breast has about 122 calories, while the same amount of skinless thigh has around 165 calories.

Store-bought rotisserie chickens are often injected with a sodium solution or brine to keep the meat moist and flavorful during cooking. The amount of sodium can differ greatly between brands, so check nutrition labels if you need to limit salt intake.

For the most accurate count, weigh your portion of deboned, skinless white and dark meat separately. Then, use calorie-per-gram data (e.g., 1.06 calories/gram for breast meat) to find your total. A food scale is the best tool for this.

Yes. The calorie count can be affected by the seasonings and injections used by the manufacturer. However, the largest impact comes from whether or not you eat the skin. Removing the skin is the most effective way to reduce the fat and calorie content.

An average 2-pound rotisserie chicken yields about 3 cups of meat once cooked and deboned. This is roughly 2 cups of white meat and 1 cup of dark meat.

Yes, you can use the leftover bones to make a nutritious and flavorful chicken broth. This is a great way to reduce waste and create a base for soups or other recipes.