Is Rotisserie Chicken Healthy? Nutrition Facts Explained by a Dietitian

Introduction

Few grocery market meals are as convenient and satisfying as the rotisserie chicken.

Simple and budget-friendly, the rotisserie chicken easily becomes the star of a family meal that tastes as good as if it were made at home. 

When compared with a roast chicken, a rotisserie chicken provides many of the same nutrients, including protein.

But depending on where you buy your rotisserie chicken it may contain certain additives, like sodium or preservatives. 

Keep reading to learn more about the nutrition facts of rotisserie chicken and what to watch out for when selecting one at the grocery store. 

{{splash}}

What is Rotisserie Chicken?

A rotisserie chicken is a whole chicken that’s cooked on a rotisserie, or rotating spit, inside a hot oven. 

The rotating spit allows for the chicken to cook evenly all the way around, creating crisp skin and tender, moist meat. 

You can find rotisserie chickens at most grocery stores.

Because this method of preparation is relatively simple and easy to do at scale, rotisserie chickens are known for being one of the more inexpensive options of precooked meats found in stores. 

Is Rotisserie Chicken Healthy?

Rotisserie chickens can be a healthy addition to an at-home meal.

They’re rich in protein and other important vitamins and minerals, like iron, B vitamins, and phosphorus. 

But many grocery stores inject additives into their rotisserie chickens to ward off bacterial growth, preserve the chicken’s shelf life, increase the meat’s tenderness, and enhance flavor. 

According to Consumer Reports, it’s common for some stores and poultry suppliers to inject their chickens with a salt solution, which can significantly increase the meat’s overall sodium content. 

Costco’s chicken contains 460mg of sodium for every three ounce serving, which is roughly one-fifth of the recommended maximum daily sodium allowance according to the Food and Drug Administration (FDA).

Sodium tripolyphosphate (STPP) is another additive often added to rotisserie chickens and other processed foods to improve the taste, texture, color, and cooking time. Sodium and phosphorus-based food additives contribute to a higher consumption of sodium and phosphorus which may pose health risks for people with chronic kidney disease, cardiovascular disease, and decreased bone health. 

It’s important to note that sodium and phosphorus-based food additives are heavily utilized in the food manufacturing industry.

Current laws classify sodium and phosphorus-based additives as generally safe for public consumption, essentially allowing them to be used with little to no restrictions by the food industry.

Rotisserie Chicken Nutrition Facts 

The nutrition facts of rotisserie chicken will vary slightly depending on what part of the chicken you eat, whether you eat the chicken with or without skin, and whether or not the chicken has been injected with a salt solution or other preservatives.

Macronutrients

Below are the macronutrients in 100 grams of rotisserie chicken breast, including the skin:

• 175 calories.
• 26 grams of protein.
• 7 grams of fat.
• 0 grams of carbohydrates.

And the macronutrients in 100 grams of rotisserie chicken breast without skin:

• 106 calories.
• 22.5 grams of protein.
• 1.93 grams of fat.
• 0 grams of carbohydrates.

Below are the macronutrients in 100 grams of rotisserie chicken thigh, including the skin:

• 226 calories.
• 22 grams of protein.
• 15 grams of fat.
• 0 grams of carbohydrates.

And the macronutrients in 100 grams of rotisserie chicken thigh without skin:

• 144 calories.
• 18.6 grams of protein.
• 7.92 grams of fat.
• 0 grams of carbohydrates

Micronutrients

Below are the micronutrients in 100 grams of rotisserie chicken breast, including the skin:

• 16 mg of calcium.
• .5 mg of iron.
• 244 mg of phosphorus.
• 276 mg of potassium.
• 9 mg of niacin (vitamin B3).

Below are the micronutrients in 100 grams of rotisserie chicken thigh, including the skin:

• 16 mg of calcium.
• 1 mg of iron.
• 218 mg of phosphorus.
• 255 mg of potassium.
• 5 mg of niacin (vitamin B3).

Overall, chicken breast (or white meat) contains fewer calories, fat, and iron but more phosphorus, potassium, and niacin (vitamin B3) than chicken thighs (or dark meat).

{{local}}

Health Benefits of Rotisserie Chicken

Rotisserie chicken is a lean protein, meaning that it’s high in protein and low in fat.

It also contains several important vitamins and minerals that can support your overall health.

Potential Drawbacks

Rotisserie chickens that contain additives, like sodium or phosphates, may pose risks for some people.

For example, people who need to closely watch sodium and phosphorus intake such as those with chronic kidney disease or high blood pressure. 

Rotisserie Chicken vs. Chicken Breast: How Do They Compare

The macro and micronutrients of rotisserie chicken are comparable to that of chicken breast, especially when you compare the chicken breast of a rotisserie chicken with a chicken breast roasted at home.  

The important difference between the two comes down to preparation: you can control how much salt and other ingredients you add to a chicken breast that you roast at home. What’s more, a raw chicken breast is less likely to contain the same additives as a pre-made rotisserie chicken.

How to Use Rotisserie Chicken in Your Meals

Rotisserie chicken is incredibly versatile, especially when it comes to leftovers. Here are some ways to incorporate rotisserie chicken into your meals: 

• Serve the whole chicken alongside a large salad, roasted veggies, and whole grains.
• Shred the meat to add to tacos, burritos, sandwiches, or soups.
• Use the leftover meat to make a chicken salad, adding ingredients you enjoy like mayonnaise, celery, raisins, curry powder, or nuts.  
• Use the leftover meat as a protein-rich topping for nachos.

Tips for Choosing Healthy Rotisserie Chicken at the Grocery Store

Whenever possible, check the ingredients list of a rotisserie chicken or ask the deli manager before buying.

According to the Food and Drug Administration’s (FDA) food labeling rules, hot rotisserie chickens don’t need to have this information on the package, but stores with 20 or more locations must have the information available to consumers. Chickens without additives should contain only one item on the ingredients list: chicken.

Takeaway

Rotisserie chicken can be a convenient, affordable, and nutrient-dense way to incorporate more protein into your meals.

Some chickens contain additives like sodium or phosphates, which may pose health risks for some people.

For that reason, it’s a good idea to check the ingredients list for additives before purchasing.

{{splash}}

How a Dietitian Can Help

Working with a registered dietitian will help you learn how to use budget-friendly items like rotisserie chicken on a regular basis.

In addition to planning exciting and nutrient-dense meals, registered dietitians can help guide you toward other healthy and wallet-friendly items at the grocery store.

Find a dietitian through Nourish to start optimizing your nutrition.

‍