Understanding the Nutrition: How many calories in 3 oz of Costco rotisserie chicken without skin?

October 6, 2025 •

5 min read

According to nutritional data, a 3-ounce serving of Costco rotisserie chicken breast, with the skin removed, contains approximately 101 to 110 calories. This makes it a lean and protein-packed option, especially when contrasted with the higher calorie count of the full chicken and skin. For those managing their caloric intake or looking for a convenient, high-protein meal component, knowing the specifics of how many calories in 3 oz of Costco rotisserie chicken without skin is an excellent starting point.

Quick Summary

A 3-ounce serving of skinless Costco rotisserie chicken breast offers approximately 101 to 110 calories, predominantly from protein. This analysis details the complete nutritional breakdown, including protein, fat, and sodium content, comparing it to other chicken parts and cooking methods. It also examines the ingredients and offers tips for incorporating this convenient, lean protein source into a balanced diet.

Key Points

Calorie Count: A 3 oz serving of skinless Costco rotisserie chicken breast contains approximately 101 to 110 calories.
High Protein: This serving provides around 19 to 20 grams of high-quality protein, essential for muscle health and satiety.
Low Fat: By removing the skin, you significantly lower the fat content, with only about 2.5 to 3 grams in a 3 oz serving.
Sodium Consideration: Costco's rotisserie chicken has a moderate to high sodium level due to seasonings, which is an important factor to consider when managing intake.
Meal Prep Versatility: The lean, pre-cooked meat is a convenient and versatile ingredient for salads, wraps, stir-fries, and other healthy meals.
Healthier Option: Focusing on the skinless breast meat is the healthiest way to consume Costco's rotisserie chicken, offering a lean protein alternative to fattier parts or higher-fat cooking methods.

Demystifying the Calories in Skinless Costco Rotisserie Chicken

For many health-conscious shoppers, Costco's rotisserie chicken is a go-to for quick, affordable, and lean protein. However, the pre-packaged label often reflects the nutrition of the entire bird, including the skin, which significantly alters the calorie count. By focusing solely on the breast meat and removing the skin, consumers can dramatically reduce fat and caloric intake. For a standard 3-ounce serving of the breast meat, sans skin, the calorie count is in the range of 101 to 110 calories. This low-calorie density makes it a versatile foundation for numerous healthy meals.

Nutritional breakdown of the skinless breast meat

The nutritional profile of skinless Costco rotisserie chicken breast highlights its strength as a lean protein source. In a 3-ounce serving, the primary macronutrient is protein, with around 19 to 20 grams. This high protein content is excellent for muscle repair, satiety, and overall health. The fat content is minimal, typically around 2.5 to 3 grams, with a very low amount of saturated fat.

While the skinless breast is low in fat, it is important to remember that rotisserie chicken, in general, is higher in sodium than unseasoned chicken due to the brining and spice blend. A 3-ounce portion of the skinless breast can still contain a moderate amount of sodium. Therefore, if managing sodium intake is a priority, it is crucial to account for this. The chicken is also naturally free of carbohydrates, as it contains only trace amounts from seasonings.

Comparison table: Skinless breast vs. other chicken parts

To better understand the nutritional advantages of choosing the skinless breast, here is a comparison with other common chicken parts. This table uses approximate values for a 3-ounce cooked, skinless serving.


Chicken Part (3 oz, skinless)	Calories	Protein (g)	Fat (g)	Sodium (mg)	Notes
Costco Rotisserie Chicken Breast	101-110	19-20	2.5-3	~400	Leanest option, high protein
Rotisserie Chicken Thigh	~170	~24	~8	Varies	Higher fat and calories
Plain Grilled Chicken Breast	~128	~26	~3	Lower	Lowest sodium and fat

This comparison highlights how the cut of chicken and cooking method impact its nutritional profile. While Costco's skinless breast is an excellent lean choice, unseasoned plain grilled chicken is the lowest in sodium and fat. However, the convenience and flavor of the rotisserie option remain a major draw.

Making the most of your rotisserie chicken

Using the lean meat from a Costco rotisserie chicken can be a time-saver for meal prep. After removing the skin, you can shred the meat and use it in a variety of dishes. This approach not only helps control your calorie intake but also makes it easy to portion out protein for several meals. Here are some simple, healthy meal ideas:

Chicken salad: Create a lower-fat chicken salad by using plain Greek yogurt instead of mayonnaise and adding chopped celery, onions, and grapes.
Wraps and sandwiches: Use the shredded chicken as a filling for whole-wheat wraps or high-fiber bread, along with plenty of vegetables.
Stir-fries: Add the pre-cooked chicken to a stir-fry with your favorite vegetables and a low-sodium sauce for a quick and easy dinner.
Soups and stews: Stir the shredded chicken into soups or stews right before serving to heat through, avoiding overcooking and maintaining its moisture.
Salad topping: Add the cold chicken to a large salad with mixed greens, and a light vinaigrette for a satisfying and nutritious lunch.

The additives and sodium considerations

The convenience and juicy flavor of Costco's rotisserie chicken are partly due to the added ingredients used in the brining process. The ingredient list includes whole chicken, water, and seasonings such as salt, sodium phosphate, modified food starch, potato dextrin, carrageenan, sugar, dextrose, and spice extractives. Sodium phosphate is a common food additive that helps retain moisture, contributing to the chicken's tenderness.

The sodium content is a crucial factor for those with dietary restrictions. The amount of sodium varies slightly depending on which part of the bird you consume, but it is substantially higher than plain, unseasoned chicken. A serving of skinless breast still contains a notable amount. To mitigate this, pair the chicken with low-sodium side dishes and fresh, unprocessed foods. This balances the overall sodium intake of your meal.

How to select and prepare rotisserie chicken for optimal nutrition

For the healthiest approach, prioritize the following steps when using Costco rotisserie chicken:

Remove the skin: This is the most effective way to reduce the overall fat and calorie content. The skin holds much of the excess fat and sodium.
Focus on the breast meat: The breast meat is the leanest part of the chicken. While the thigh meat is also a good protein source, it contains more fat and calories.
Rinse or pat the meat: While not all sodium can be removed, a quick rinse under water or a firm pat-down with a paper towel can remove some of the surface-level seasoning.
Balance your meal: Pair the chicken with fresh vegetables, whole grains, or legumes. These side dishes add fiber, vitamins, and minerals and help balance the sodium content.
Use judiciously: If you are highly sensitive to sodium or have a health condition that requires strict sodium monitoring, consider plain, home-cooked chicken as a primary alternative.

Conclusion

For those seeking a convenient, high-protein, and low-calorie option, a 3-ounce serving of skinless breast from a Costco rotisserie chicken is an excellent choice. With approximately 101 to 110 calories and a strong protein punch, it's a great base for many healthy meals. While the sodium content and the presence of additives from the brining process are considerations, these can be managed by removing the skin and pairing the meat with fresh, unprocessed side dishes. Understanding the nutritional breakdown allows consumers to make informed choices that align with their dietary goals, making this popular product a valuable tool for healthy meal prep.

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The nutritional benefits of skinless rotisserie chicken

Choosing the skinless meat, particularly the breast, offers several key benefits:

High-quality protein: Provides a complete protein source, containing all essential amino acids necessary for muscle building and repair.
Lean calorie source: The calories come primarily from protein and minimal fat, making it an ideal choice for weight management.
Satiety: The high protein content helps you feel fuller for longer, reducing the likelihood of overeating.
Micronutrients: The meat offers essential vitamins and minerals like B vitamins and iron.
Convenience: The pre-cooked nature saves time on meal preparation, making it easier to stick to healthy eating habits.

Frequently Asked Questions

Yes, skinless Costco rotisserie chicken, particularly the breast meat, is a very healthy option. It is high in protein and low in fat and calories. The main consideration for some diets is the moderate sodium level from the seasonings.

The sodium content can vary, but a 3 oz serving of skinless rotisserie chicken breast meat from Costco contains around 400 mg of sodium. This is notably higher than plain, unseasoned chicken breast.

For a 3 oz serving, skinless breast meat from a rotisserie chicken has approximately 101-110 calories, while skinless thigh meat contains a higher count of around 170 calories due to a higher fat content.

To manage sodium intake, focus on eating only the meat and removing the skin, which carries a lot of the seasoning. You can also pair the chicken with low-sodium or fresh, unprocessed side dishes like salads or steamed vegetables.

Yes, skinless Costco rotisserie chicken is a great fit for low-carb and keto diets. It is virtually free of carbohydrates, providing a strong dose of protein and minimal fat when the skin is removed.

White meat (breast) is generally leaner and lower in calories than dark meat (thigh). For weight loss goals, focusing on the skinless breast meat provides more protein per calorie, which can enhance feelings of fullness.

In skinless rotisserie chicken breast, over 75% of the calories come from protein, with the remainder from fat, making it an efficient source of energy for building and maintaining muscle.