Rotisserie chickens are a staple in many grocery stores and can seem like a quick and convenient dinner option But with concerns around sodium, preservatives, and sustainability, it’s reasonable to wonder – are rotisserie chickens actually healthy? As a dietitian, I aim to provide an unbiased look at the pros and cons to help you make an informed decision.
An Overview of Rotisserie Chicken Nutrition
A rotisserie chicken is essentially a whole chicken that has been cooked slowly on a rotating spit. This allows the meat to cook evenly and become nicely browned. The convenience factor is huge since they are hot and ready-to-eat. But what exactly is in them nutrition-wise?
A 3 ounce serving of rotisserie chicken generally has
- 115 calories
- 24 grams of protein
- 2.5 grams of fat
So rotisserie chicken is very high in protein, which is important for building muscle, controlling hunger and regulating blood sugar. The white and dark meat both provide B vitamins, selenium, zinc, copper, phosphorus and iron.
Dark meat contains more iron and B12 than white meat. The skin adds quite a bit of saturated fat, so removing it can cut the amount significantly.
Overall, rotisserie chicken is a lean protein source and fairly low in calories. It can be a healthy choice as long as you are mindful of portion sizes.
What About The Additives?
Most rotisserie chickens contain additives like sodium phosphates, flavor enhancers and sodium-based preservatives. These help enhance moisture, flavor and shelf life.
While it’s understandable to be wary of additives, rest assured that any approved for use in foods have been extensively tested for safety. Organic options likely contain fewer or no additives.
Watch Out For The Sodium
The main nutritional concern with pre-cooked rotisserie chickens is the sodium content. Plain chicken doesn’t contain much naturally. But injected solutions, brines and rubs add a lot.
A 3 ounce serving can range from 40-550 mg of sodium depending on the brand. With most Americans already exceeding the daily 2300 mg sodium limit, the salt content is worth considering.
Making your own roasted chicken lets you control the sodium level. But rotisserie chicken can still be a healthy choice in moderation.
Are Rotisserie Chickens A Good Value?
Rotisserie chickens typically cost around $10. Factoring in the time saved by not having to purchase, prep and cook chicken yourself, this seems reasonably priced.
And when you debone the chicken and use it across multiple meals, the value increases. The leftover carcass can even be used to make broth.
While not the absolute cheapest dinner option, rotisserie chicken offers decent nutritional bang for your buck.
What About Sustainability?
Raising chickens has a lower environmental impact than beef or pork farming. Chickens are more efficient at converting feed to meat. However, rotisserie chickens do generate plastic waste from the packaging.
While you can’t avoid the plastic, you can avoid food waste. Use the chicken within 3-4 days, freeze leftovers, and make broth from the bones. This maximizes sustainability.
Healthy Ways To Enjoy Rotisserie Chicken
Here are some of my favorite recipes that let you get the most from your rotisserie chicken:
- Chicken fried rice – toss cubes of chicken with veggie fried rice
- Chicken flatbreads – top flatbread with chicken, caramelized onions and blueberry sauce
- Chicken caesar pasta salad – combine chicken, pasta, lettuce and creamy homemade dressing
- Chicken salad sandwiches – chicken mixed with mayo, celery, grapes and nuts
- Chicken and vegetable soup – simmer bones for broth then add chicken, carrots, peas and pasta
Pair these easy chicken meals with vegetable side dishes or salads for a balanced nutritious dinner.
Answering Common Rotisserie Chicken Questions
How long does rotisserie chicken last refrigerated?
Store leftover rotisserie chicken in the fridge for 3-4 days. Remove the meat from the bones and chill in a covered container soon after purchasing for maximum freshness.
Can you freeze rotisserie chicken?
Yes, freeze it for up to 4 months. Let cool completely before freezing in single portion sizes. This makes it easy to thaw just what you need.
When should you buy a fresh rotisserie chicken?
Aim for peak lunch (11am-1pm) and dinner (5pm-7pm) hours to get the freshest and hottest rotisserie chickens. You can call ahead to ask your grocery store when they cook each batch.
Are rotisserie chickens made with old chicken?
No, rotisserie chickens are much smaller broiler chickens, not the same as the whole chickens sold raw in the meat case.
The Bottom Line
Rotisserie chicken is definitely convenient. With some savvy shopping and meal planning, it can be a nutritious protein source too. Just keep an eye on sodium levels based on any personal health needs. And incorporate vegetables, whole grains and healthy fats to create balanced rotisserie chicken meals.
Rotisserie Chicken Nutrition Facts
When it comes to rotisserie chicken nutrition, a lot depends on who made it, how it’s seasoned, and what else you add.
Generally speaking, rotisserie chicken has fewer calories compared to fried chicken that is breaded before cooking. It’s also lower in fat. But it is higher in sodium than roasted chicken or baked chicken you might make at home.
Typically, a three-ounce serving of rotisserie chicken contains around 115 calories, with 24 grams of protein and only 2.5 grams of fat (5). This makes it an excellent source of lean protein, which is crucial for muscle repair and growth. Both white and dark meat provide B vitamins and important minerals like selenium, zinc, copper, phosphorus, and iron. Dark meat cuts like chicken thighs are even more nutritious than white meat cuts like chicken breast because of the higher levels of B12, zinc, and iron. Choline is another key nutrient found in chicken (and eggs!) which helps regulate mood, memory, and healthy brain development and function.
Rotisserie Chicken FAQs and Food Safety Tips
The USDA recommends that you use up your leftover rotisserie chicken within 3-4 days (7). Avoid the danger zone between 40-140 degrees F by serving your rotisserie chicken hot and chilling it in the refrigerator for later use right away.
Is Rotisserie Chicken Healthy? – Ask a Nutritionist
FAQ
Are rotisserie chickens healthy or unhealthy?
Rotisserie and roasted chicken can be a healthy choice because it’s a lean source of protein and contains many vitamins and minerals. Protein is essential for building and repairing muscles, regulating hormones, and controlling blood sugar.
Is rotisserie chicken healthy for losing weight?
Even with additives, a rotisserie chicken is a far healthier choice than a fast food run, says Allers. “It’s still lower in fat and calories than fast food. It’s serving its purpose – it’s fast, but it can still help you create a balanced meal.
Which is healthier, rotisserie or grilled chicken?
Rotisserie Chicken will have less fat simply because of the cooking method. You’re also using a dry heat to cook the meat, it’s not being cooked in oil, thus keeping the calories lower.
Is eating a whole rotisserie chicken a day healthy?
“While consuming high protein in the short term, combined with adequate hydration, exercise, and balanced micronutrients, can be beneficial, a long-term diet of an entire roast chicken daily is not advisable.
Is rotisserie chicken healthy?
Rotisserie chicken can be an easy and healthy way to add protein and other important nutrients to your meals with little effort. Just be mindful of the saturated fat found in both the skin and the dark meat, as well as any hidden sodium. Use rotisserie chicken as the star of the meal or as part of a recipe calling for chicken.
Is rotisserie chicken bad for You?
According to the American Heart Association, eating too much saturated fat may increase LDL (“bad”) cholesterol, which can increase the risk for heart disease. If you truly enjoy the skin and can’t imagine eating a rotisserie chicken without it, it’s OK to have some. Just make sure to account for it in your total saturated fat intake for the day.
Does rotisserie chicken have fat?
It’s well-known that the skin of rotisserie chicken is packed with flavors that come from fats and seasonings. The skin’s high-fat content, including saturated fats, can increase the overall calorie count substantially. Here are some nutritional facts to consider:
Are store-bought rotisserie chickens healthy?
With mindful consumption and awareness of nutrition labels, it is possible to include store-bought rotisserie chickens in a balanced and health-conscious diet. When analyzing the nutritional impact of rotisserie chicken, the skin is a significant factor that deserves attention.
Does rotisserie chicken taste good?
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.
Can you eat rotisserie chicken skin?
In moderation, consuming the skin from rotisserie chicken can fit into a balanced diet. While the skin is higher in fat, particularly saturated fat, enjoying it occasionally won’t derail a healthy eating plan, especially if the rest of the diet is well-balanced with fruits, vegetables, whole grains, and lean proteins.