How many calories in a mojo chicken?

January 3, 2026 •

4 min read

The calorie count for mojo chicken varies dramatically depending on the cut and preparation, with some versions, like a 4 oz grilled thigh, containing around 265 calories, while a whole rotisserie chicken can contain over 1,300. This means a simple serving could be a lean protein option or a rich, calorie-dense meal. Understanding the key factors that influence the final number is essential for anyone tracking their nutritional intake.

Quick Summary

The total calories in mojo chicken are not fixed; they depend on the chicken cut used (breast vs. thigh), the fat content in the marinade, and the cooking method, which can range from lean grilling to higher-calorie frying.

Key Points

Calorie Count Varies: The number of calories in a mojo chicken is not fixed and depends on the specific cut and preparation method.
White vs. Dark Meat: Chicken breast (white meat) is leaner and lower in calories than chicken thigh (dark meat).
Marinade Fat: The mojo marinade contributes calories, primarily from the olive oil, so monitoring the amount is key for calorie control.
Cooking Method: Grilling and baking are the lowest-calorie cooking methods, while frying adds significant fat and calories.
Homemade vs. Store-Bought: Making your own mojo chicken from scratch allows for greater control over calories compared to store-bought rotisserie versions.
Consider the Sides: The sides you choose can drastically affect the total calorie count of your meal; opt for healthier pairings.

Demystifying the Calorie Count in Mojo Chicken

Mojo chicken, or pollo al mojo, is a classic Latin American dish celebrated for its bright, zesty, and savory flavor. The signature taste comes from the mojo marinade, typically a blend of citrus juices (orange and lime), olive oil, garlic, and spices like cumin and oregano. While the marinade itself is relatively low in calories per tablespoon, the total caloric load depends heavily on how it is used and what cut of chicken is selected. The final calorie tally is a combination of the chicken's natural nutritional value and the preparation methods applied.

The Base: Chicken Cut Matters

The foundational choice of chicken cut is the most significant factor affecting the calorie count. White meat, specifically the breast, is leaner than dark meat cuts like thighs and drumsticks. This difference in fat content is the primary reason for the caloric variation between cuts, even before the mojo marinade is added.

For example, 100 grams (3.5 oz) of plain, skinless, cooked chicken breast contains approximately 165 calories, while the same serving size of skinless, cooked chicken thigh has around 179 to 209 calories, depending on the preparation. Dark meat also contains more fat, making it more flavorful and tender, but also more calorically dense.

The Marinade: A Source of Hidden Calories

The mojo marinade itself contributes additional calories, primarily from the olive oil. While a single tablespoon of a low-fat marinade might add as little as 5 calories, a homemade recipe with a generous amount of extra-virgin olive oil will add more. A single tablespoon of olive oil, for instance, contains about 120 calories. A standard recipe might use a quarter cup or more of oil to marinate a pound of chicken, distributing those calories across the servings. Additionally, if the marinade is boiled down into a pan sauce after cooking, any remaining oil and ingredients will concentrate into a richer, higher-calorie topping.

Cooking Method Makes a Difference

The method used to cook mojo chicken also has a profound impact on its caloric density. The fat content of the final dish is largely determined by whether the chicken is baked, grilled, fried, or rotisseried.

Grilling or Baking: These are the healthiest options, as they add minimal extra fat. Excess fat from the chicken and marinade drips away during cooking. A 4 oz grilled mojo chicken thigh might be around 265 calories.
Frying: The unhealthiest option, as it adds a significant number of calories from the cooking oil. Frying can turn an otherwise healthy chicken cut into a high-fat, high-calorie meal. Deep-frying a chicken cutlet in oil can easily add hundreds of calories.
Rotisserie: Store-bought rotisserie mojo chicken can have surprisingly high calorie counts due to the added fats and brining process. A full rotisserie mojo chicken from a popular supermarket chain can exceed 1,300 calories.

Comparison Table: Calories by Cut and Method

To illustrate the difference, here is a comparison based on approximate calorie counts for a 4 oz (about 113g) serving of skinless chicken.


Preparation Method	Mojo Chicken Breast (Approx. Calories)	Mojo Chicken Thigh (Approx. Calories)
Grilled/Baked	190-210	250-270
Pan-seared with oil	230-260	280-310
Homemade Fried	280-320	340-380

These figures are estimates and can vary based on specific recipe ingredients and portion sizes. The base calories of a 100g cooked breast are 165 and a cooked thigh are 179.

Tips for a Healthier Mojo Chicken

For those looking to enjoy this flavorful dish while keeping the calorie count low, here are some practical tips:

Choose Lean Cuts: Opt for boneless, skinless chicken breast or tenders over thighs. Remove any visible fat before marinating.
Control the Oil: Be mindful of the amount of olive oil used in your marinade. You can use less and still achieve great flavor. Alternatively, you can use a spray bottle to apply oil rather than pouring it.
Opt for Grilling or Baking: Stick to cooking methods that require little to no added fat. Grilling is an excellent choice for a robust, smoky flavor.
Make Your Own Marinade: Avoid pre-made, store-bought marinades, which can contain added sugars, sodium, and preservatives. A homemade marinade gives you complete control over the ingredients and quality. For recipe inspiration, check out this Cuban Mojo Chicken with Black Bean and Rice recipe from Whole Foods.
Watch the Sides: Be mindful of what you serve alongside your mojo chicken. Pairing it with a high-calorie side like fried plantains or rice with extra oil will increase the overall calorie load significantly. Healthier options include a light salad, black beans, or steamed vegetables.

Conclusion

While there is no single answer to the question "how many calories in a mojo chicken?," the total is a product of several controllable factors. By choosing a leaner cut of chicken, controlling the fat in the marinade, and opting for a healthy cooking method like grilling or baking, you can enjoy a delicious and nutritionally responsible meal. The zesty flavor of mojo chicken is vibrant and satisfying, and with a few smart adjustments, it can easily fit into a healthy eating plan.

Note: Always cook chicken to an internal temperature of at least 165°F (74°C) for food safety.

Frequently Asked Questions

Mojo chicken is a traditional Cuban dish where chicken is marinated in a tangy, savory sauce called mojo. The marinade typically includes garlic, sour orange juice, olive oil, and spices.

Yes, it can be a very healthy meal, especially when made with a lean cut of chicken breast and a controlled amount of olive oil. The citrus and spices add flavor without a high-calorie cost, particularly if grilled or baked.

Yes, removing the skin significantly reduces the fat and calorie content. Cooked chicken skin contains a high concentration of fat, so removing it is a simple way to make the dish healthier.

You can make a lower-calorie mojo sauce by reducing the amount of olive oil used or substituting some of it with a low-sodium broth or extra citrus juice. The flavor comes mostly from the garlic and spices.

Yes. A 3.5 oz serving of skinless chicken breast has approximately 165 calories, while the same size serving of skinless chicken thigh has around 179-209 calories, before accounting for the marinade. Thigh meat is naturally fattier.

Excellent low-calorie sides include black beans, steamed green beans, a fresh salad, or a simple portion of white rice. Avoid heavy, fried sides like fried plantains.

Yes, an air fryer is a great cooking method for mojo chicken. It produces a crispy exterior without the need for excess oil, making it a healthy cooking alternative to frying.