Delicious and Nutritious: The Skinny on Sam’s Club Rotisserie Chicken

As a busy mom trying to feed my family quick, healthy meals during the week, Sam’s Club rotisserie chicken has become a regular staple in my house. It’s tasty, juicy and so convenient to pick up on my way home from work or my kids’ activities. But as a health-conscious person, I also want to pay attention to nutrition. So how many calories are in a serving of Sam’s Club rotisserie chicken? And what is its nutritional content? In this post, I’ll share everything you need to know about the calories, carbs, protein and more in this popular prepared chicken.

Amount of Calories in Sam’s Club Rotisserie Chicken

When trying to follow a healthy diet, one of the most important things to pay attention to is calories. According to Sam’s Club ( official website ) , one serving of their rotisserie chicken contains 230 calories.

A serving is considered 3 ounces of breast meat without the skin. For the entire rotisserie chicken from Sam’s Club, which is typically around 2 1⁄2 to 3 pounds, the total calorie count lands around 1,100-1,350 calories.

Of course, this will vary a bit depending on the exact size of the chicken. But this calorie range for the whole chicken gives you a good reference point.

Nutritional Content of Sam’s Club Rotisserie Chicken

In addition to calories, I also like to look at the full nutritional profile. Here is an overview of the main nutrients in a serving (3 ounces) of Sam’s Club rotisserie chicken breast without the skin:

  • Protein: 27g
  • Fat: 3.5g
  • Saturated Fat: 1g
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugar: 0g
  • Sodium: 460mg

As you can see, rotisserie chicken is high in protein, with 27 grams per serving. Protein helps keep you feeling full and satisfied, and also provides energy for your muscles.

The fat and saturated fat content are quite low per serving, at just 3.5 grams and 1 gram respectively. Limiting saturated fat is important for heart health.

With no carbs or sugar, Sam’s Club’s rotisserie chicken is a great low-carb and keto diet option. The zero carbs make this a perfect addition to a low-carb meal plan.

However, the sodium content is moderately high at 460 mg per serving. For those limiting salt intake, this is something to be aware of.

Ingredients in Sam’s Club Rotisserie Chicken

For people with food allergies or sensitivities like myself, it’s always important to check the ingredients list:

  • Chicken
  • Water
  • Sea Salt
  • Natural Flavors

The minimal ingredients are another reason I love Sam’s Club rotisserie chicken! With no preservatives or additives, it’s about as close to natural as you can get for a prepared food.

This simplicity also means Sam’s Club rotisserie chicken is free of common allergens like dairy, eggs, soy, nuts and wheat. Great news for people like me with food restrictions in my family!

Calorie Count for Rotisserie Chicken Skin

If you love crispy, browned chicken skin as much as I do, you may be wondering how many extra calories it adds.

Per ounce, the chicken skin contains about 80 additional calories and 7 grams fat.

So for a 3 ounce serving of breast meat with skin, the calorie count rises to approximately 350 calories total.

While the skin adds lots of flavor, it does significantly increase the total fat and calories. Something to balance if watching your weight!

Fat Content of Sam’s Club Rotisserie Chicken

In addition to the chicken skin, the natural fat in the breast meat and especially the dark meat will bump up the fat content.

Here is the fat breakdown for a serving of the different cuts:

  • Chicken breast (no skin): 3.5g fat
  • Chicken breast (with skin): 10g fat
  • Chicken thigh (with skin): 13g fat
  • Chicken drumstick (with skin): 15g fat

The drumsticks and thighs are higher in fat, so keep this in mind when building your plate!

I like to enjoy the juicy dark meat, but balance it out by pairing it with healthy roasted vegetables or a big green salad.

Gluten-Free Status of Rotisserie Chicken

Eating gluten-free has become much more common. The good news is that basic foods like fresh meats and poultry are naturally gluten-free.

Sam’s Club confirms that their rotisserie chicken contains no gluten ingredients, so it is safe for a gluten-free diet. Always check for cross-contamination risk though depending on severity of allergy.

Serving Size of Sam’s Club Rotisserie Chicken

When meal planning, an important question is, what constitutes one serving?

As I mentioned earlier, Sam’s Club considers a serving 3 ounces of chicken breast meat without skin.

To visualize this serving size, it would be about the size of a deck of cards or the palm of an average hand. For the whole chicken, you can estimate around 4-5 servings total.

Remember that darker cuts like thighs and drumsticks will pack a bit more calories and fat per ounce than the breast meat.

Comparison to Costco Rotisserie Chicken Calories

Sam’s Club and Costco both offer tasty rotisserie chickens. But is one healthier than the other?

The nutrition facts are very similar. A 3 ounce serving of Costco rotisserie chicken breast with no skin has 220 calories, 28g protein, 3.5g fat.

The biggest difference is sodium content. Costco has 300mg per serving compared to Sam’s Club at 460mg.

So if watching salt intake, Costco may have a slight edge. But both are great options full of protein!

Sodium Content in Sam’s Club Rotisserie Chicken

Speaking of sodium, I always aim to limit salt for heart health. As mentioned earlier, there are 460mg of sodium in a 3 ounce serving.

For the entire 3 pound chicken, the estimate would be around 1600-1900mg sodium. That is a high amount for one meal.

My tips are to enjoy the chicken in moderation as part of an overall healthy diet, and add sodium-free seasonings like herbs, spices, lemon juice and pepper. Focus on getting other foods that day like fruits, veggies and yogurt that are lower in sodium.

Healthy Meals to Make with Rotisserie Chicken

While delicious on its own, rotisserie chicken also serves as the perfect starting point for so many easy, healthy meals!

A few of my favorite ways to use up leftover Sam’s Club chicken include:

  • Chicken Caesar salad – toss with romaine, parmesan and homemade dressing
  • Chicken tacos or burrito bowls – add salsa, beans, corn, avocado
  • Chicken noodle soup – shred and add to broth with veggies and pasta
  • Chicken salad sandwiches – mix with mayo, celery, lettuce on whole grain bread
  • Chicken pizza – top flatbread crust with chicken, veggies and cheese
  • Chicken fried rice – stir in diced chicken with veggies, eggs and rice

With a little creativity, the possibilities are endless for incorporating this versatile rotisserie chicken into healthy recipes the whole family will love! It makes for great hassle-free meals during busy weeks.

Presence of Preservatives in Sam’s Club Chicken

One concern when buying prepared meats like rotisserie chicken is preservatives, especially for parents like me.

We try to serve foods as close to nature as possible for our kids. The great news about Sam’s Club chicken is the absence of preservatives or phosphates in the ingredients.

The chicken only contains chicken, water, sea salt and natural flavors. This minimal approach provides peace of mind around serving healthy real food to my family.

Calorie Difference Between White and Dark Meat

Earlier, I shared how the breast meat is lower in calories and fat compared to the thighs and drumsticks. Here is a more detailed breakdown:

  • Chicken breast (no skin): 230 calories; 3.5g fat
  • Chicken thigh (with skin): 330 calories; 13g fat
  • Chicken drumstick (with skin): 280 calories; 15g fat

As you see, the dark meat with skin adds about 100 extra calories and 10g more fat compared to an equal 3 ounce serving of breast meat.

For the healthiest option, I recommend enjoying the white meat in moderation along with plenty of greens and veggies for balance. The dark meat can still fit into a healthy diet with proper portion sizes.

Is Rotisserie Chicken Considered Processed?

With so many highly processed foods in grocery stores today, some people may wonder if rotisserie chicken falls into the “processed food” category.

According to experts, fresh rotisserie chicken itself is not typically considered a processed food, since no artificial additives or preservatives are added.

However, some stores do inject chicken with saline solution to help keep it moist. The solution contains sodium and phosphates.

Thankfully, Sam’s Club rotisserie chicken only contains chicken, water, sea salt and natural flavors. This puts it on the unprocessed side of the spectrum.

When in doubt, do some research on ingredients and preparation methods to find the healthiest rotisserie chicken option for your needs.

Lower Calorie Recipes with Rotisserie Chicken

While rotisserie chicken is flavorful as is, you can also use it in lower calorie recipes to lighten it up. Some of my go-to healthy meals include:

  • Chicken stuffed peppers – Stuff peppers with chicken, brown rice, veggies and just a sprinkle of cheese for only 350 calories!
  • Chicken lettuce wrap tacos – Skip the tortilla and wrap chicken with salsa, cabbage, peppers and onions in lettuce leaves. Under 300 calories.
  • Chicken spinach salad – Toss chicken with spinach, berries, onion and balsamic for a filling <400 calorie salad.
  • Chicken skewers and zucchini noodles – Skewer chicken and vegetables, pair with zoodles tossed in 1 tbsp oil for a 450 calorie dinner.

With the right supporting ingredients, Sam’s Club’s rotisserie chicken can be modified for lower calorie meals that keep you feeling full.

Storing and Freezing Sam’s Club Rotisserie Chicken

Proper storage is always important with prepared meats like rotisserie chicken. According to Sam’s Club:

  • Store chicken in the refrigerator and consume within 3 days for best quality.
  • Chicken can also be frozen for longer term storage. Freeze in individual portions within 2 days. Use within 2-3 months for optimal taste.

These storage tips minimize risk of spoilage or bacterial growth. By freezing in portions, I can pull out just the amount of chicken needed for recipes. Freezing lets me get even more value from this affordable chicken!

In conclusion, Sam’s Club rotisserie chicken offers a number of benefits like convenience, taste and nutrition in an affordable package. By paying attention to serving sizes, ingredients, and pairing it with healthy sides and recipes, rotisserie chicken can be part of an overall balanced diet. It will continue to be a regular favorite for quick protein in my household!

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