How much protein does one Costco chicken have?

November 26, 2025 •

3 min read

According to nutrition data, a typical Costco rotisserie chicken contains approximately 120 grams of protein in the edible meat, not including the bones. The exact amount of protein one Costco chicken has can vary slightly based on its size, but this figure provides a reliable benchmark for meal planning. This popular item is prized by shoppers for its low price and high protein content, but understanding the full nutritional profile is key for a balanced diet.

Quick Summary

A whole Costco rotisserie chicken offers a substantial protein source, averaging around 120 grams of protein from its edible meat. The total nutritional value varies based on portion size and whether the skin is consumed, significantly impacting fat and sodium levels. This article breaks down the nutritional content by different cuts and provides a comparison to other protein sources, along with practical tips for incorporating it into a healthy diet.

Key Points

High Protein Source: A typical Costco rotisserie chicken provides around 120 grams of total protein from its edible meat.
Nutritional Variation: The protein content per serving differs between the leaner white breast meat and the richer dark meat, with the latter containing more fat and calories.
High Sodium Content: The chicken is injected with a brine, leading to a high sodium count. Consumers should be mindful of this, especially if managing blood pressure or fluid retention.
Remove the Skin: To significantly reduce fat and sodium, remove the skin before eating. This is a simple but effective way to make the meal healthier.
Excellent for Meal Prep: One chicken can be shredded and used in multiple high-protein meals throughout the week, such as salads, soups, and tacos.
Cost-Effective Value: At its famous price point, the Costco chicken represents a superior protein value compared to many other sources, both cooked and raw.

Total Protein in a Costco Rotisserie Chicken

While the iconic $4.99 price tag is a major draw, the robust protein content is a significant benefit for many consumers. On average, a Costco rotisserie chicken, which weighs approximately 3 pounds before cooking, yields around 2 pounds of edible meat. This portion contains roughly 120 grams of total protein, making it an extremely cost-effective and convenient source of this essential macronutrient. For many people, this is a substantial part of their daily protein requirement, especially for those involved in fitness or muscle-building activities. The total nutritional profile, however, goes beyond just protein. The chicken's skin and injected brine solution contribute to higher sodium and fat levels, so it is important to consider how you prepare and consume it.

Protein and Macro Breakdown by Chicken Cut

Not all parts of the rotisserie chicken are created equal in terms of nutritional content. The breast meat offers a leaner, higher-protein option, while the dark meat from the legs and thighs contains more fat and a slightly lower protein density. Understanding these differences helps in portioning and planning meals according to specific dietary needs.

Lean White Meat (Breast)

High Protein, Lower Fat: A typical 3-ounce serving of skinless breast meat provides around 25-27 grams of protein. This makes it an ideal choice for those aiming to maximize protein intake while minimizing fat.
Lower Calories: With less fat, the white meat also has fewer calories per serving, supporting weight management goals.
Versatile for Recipes: The mild flavor of the breast meat makes it a versatile ingredient for a wide range of dishes, from salads to wraps.

Rich Dark Meat (Thighs and Legs)

Balanced Macros: A 3-ounce serving of skinless dark meat contains approximately 19-21 grams of protein, along with more fat compared to the breast. This higher fat content adds flavor and moisture.
Rich in Nutrients: Dark meat is a great source of iron and zinc, which are vital for overall health and immune function.
Enhanced Flavor: Many people prefer the taste and juiciness of the dark meat, especially when the skin is left on, though this adds significant fat and sodium.

Comparison: Costco Chicken vs. Other Protein Sources

To truly appreciate the value and nutritional profile of Costco's rotisserie chicken, it can be helpful to compare it against other common protein sources. This comparison reveals its standing as a highly accessible and protein-dense option, even when considering its higher sodium content.


Protein Source	Serving Size	Protein (g)	Fat (g)	Sodium (mg)	Price/lb (Approx.)
Costco Rotisserie Chicken (w/ skin)	3 oz	~23	~8	~550	$2.50*
Cooked Boneless, Skinless Chicken Breast	3 oz	~27	~3	~65	$2.99+
Canned Tuna in Water	3 oz (drained)	~20	~1	~220	$5.30+
85/15 Lean Ground Beef (cooked)	3 oz	~22	~12	~75	$3.50+

*Price per cooked pound, based on a 3lb chicken yielding 2lbs of meat.

Making the Most of Your Costco Chicken

Given the high sodium content of the brine, health-conscious consumers may want to take steps to mitigate this. Consider removing the skin, which significantly reduces both fat and sodium intake. The versatility of the shredded meat is also a huge advantage for meal prep, allowing you to create multiple healthy, high-protein meals from a single chicken. Some popular uses include salads, tacos, soups, and casseroles, providing a time-saving solution for busy weeknights.

A Quick and Healthy Meal Idea

Prep the Chicken: Shred the rotisserie chicken, discarding the skin and bones. Reserve the carcass for homemade chicken stock later.
Make a Salad: Combine the shredded chicken with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette for a simple, high-protein lunch.
Tacos: For a fast dinner, use the chicken in tortillas with your favorite toppings like salsa, avocado, and shredded lettuce.

Conclusion

In summary, one Costco rotisserie chicken provides an exceptional amount of protein for its price point, with around 120 grams of total protein from the edible meat. While it is a convenient and valuable resource for hitting protein goals, consumers should be mindful of the high sodium and fat content, particularly in the skin. By removing the skin and utilizing the chicken in creative, healthy recipes, you can enjoy all the benefits of this popular item while maintaining a balanced diet. Ultimately, the Costco rotisserie chicken remains an unbeatable value for those looking for a large quantity of cooked protein without the high cost. For more detailed information on chicken nutrition, consult reliable sources such as the USDA.

Frequently Asked Questions

A whole Costco rotisserie chicken yields approximately 120 grams of protein from its edible meat, based on an average 2-pound yield of meat from a 3-pound bird.

To reduce fat and sodium, you can remove the skin from the chicken before eating. The skin and the injected brine are the main sources of high sodium, so this simple step helps significantly.

While the protein content per ounce is comparable to other chicken, Costco's chicken is often larger. Therefore, the total protein per chicken is generally higher than smaller, standard rotisserie chickens from other supermarkets.

White meat (breast) is leaner and contains more protein per gram, approximately 25-27g per 3 oz serving. Dark meat (legs and thighs) has a slightly lower protein concentration and higher fat content.

Yes, like all chicken, the protein in a Costco rotisserie chicken is a complete protein, meaning it contains all nine essential amino acids necessary for the body.

According to USDA guidelines, leftover rotisserie chicken should be stored in the refrigerator and consumed within 3 to 4 days for best quality and food safety.

Yes, the carcass and bones can be used to make a flavorful and nutritious homemade chicken stock or bone broth, which can then be used in soups and sauces.