Rotisserie chicken is a popular pre-cooked chicken sold in many grocery stores and supermarkets. It is seasoned and roasted on a rotisserie, which allows the chicken to cook evenly and become moist, tender and flavorful. Many people enjoy rotisserie chicken for its convenience and taste. But an important question is – is rotisserie chicken actually healthy, especially if you are trying to lose fat? Here is a detailed look at the nutrition facts and health impact of eating rotisserie chicken for fat loss.
Nutrition profile of rotisserie chicken
Here is the general nutrition information in a 3oz serving of rotisserie chicken from a store or supermarket:
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Total Fat | 5g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Cholesterol | 70mg |
| Sodium | 290mg |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Protein | 21g |
As you can see, rotisserie chicken is a high-protein, low-fat food. Skinless chicken breast is one of the leanest sources of protein available. The protein in rotisserie chicken will help you feel full and satisfied after eating. Protein also helps promote fat burning and preserves muscle mass when you are cutting calories to lose weight.
Low in fat and calories
A serving of rotisserie chicken contains only around 140 calories and 5g of fat. This is considered very low in calories and fat, especially from an animal protein source. Skinless chicken breast is naturally low in fat, with most of the fat coming from added oils or seasonings during cooking. So rotisserie chicken can fit into a diet for fat loss.
Provides important nutrients
Rotisserie chicken provides a good amount of vitamins and minerals. Some of the key nutrients include:
- B vitamins – Rotisserie chicken contains small amounts of vitamin B3, B6 and folate
- Vitamin A – 6% of the RDI
- Selenium – 22% of the RDI
- Phosphorus – 15% of the RDI
- Potassium – 6% of the RDI
Getting a variety of vitamins and minerals is important when cutting calories for fat loss, to make sure you meet your micronutrient needs.
Downsides of rotisserie chicken
There are some potential downsides to keep in mind with store-bought rotisserie chicken:
- Sodium – Rotisserie chicken can be high in sodium, with up to 600-700mg per serving. High sodium intake causes water retention and can make fat loss harder.
- Skin and seasonings – The skin and oil/seasonings add more fat and calories compared to plain grilled chicken breast.
- Low satiety – On its own, rotisserie chicken may not keep you as full as meals balanced with carbs and fat.
Is Rotisserie Chicken good for fat loss?
Overall, rotisserie chicken can be included in a fat loss diet when eaten in moderation and balanced with vegetables and other whole foods. Here are some of the key reasons why rotisserie chicken is reasonably healthy for fat loss:
High in protein
The high protein content of rotisserie chicken is beneficial for fat loss in several ways:
- Increases metabolic rate – Eating adequate protein stimulates the release of TEF (thermic effect of food), causing you to burn more calories after eating.
- Promotes fullness – Protein is the most satiating macronutrient and helps control appetite between meals.
- Preserves lean mass – Getting enough protein while cutting calories helps minimize muscle loss.
Low in fat and calories
With only around 140 calories and 5g of fat per serving, rotisserie chicken can fit into a reduced calorie plan for fat loss. It provides a good amount of protein for relatively few calories.
Convenient and tasty
For many busy people, rotisserie chicken offers a quick protein source that requires very little preparation. It is tender and flavorful straight out of the package. The convenience makes it easier to stick to a healthy diet with rotisserie chicken on hand.
How to include rotisserie chicken in your diet
Here are some tips for getting the benefits of rotisserie chicken without the potential downsides:
- Eat the chicken skinless to reduce fat and calories
- Combine it with vegetables like a salad or roasted veggies
- Avoid eating just large portions of plain chicken, as it may cause you to eat more later.
- Flavor it yourself by adding herbs, spices, lemon, etc. instead of relying on seasonings
- Compare brands and choose lower sodium options when possible
- Limit your portion to 3-4oz per serving
- Balance it with healthy carbs like quinoa or sweet potato
Sample meal ideas
Here are some examples of healthy meals you can make with rotisserie chicken:
- Chicken salad with Greek yogurt dressing
- Chicken taco bowls with veggies, beans, salsa, avocado
- Chicken stir fry with broccoli and brown rice
- Chicken sandwiches with hummus, lettuce, tomato on whole grain bread
- Chicken wraps with cucumber, bell peppers, leafy greens
Conclusion
Rotisserie chicken can be part of a healthy diet for fat loss. The high protein content helps boost metabolism, control appetite and preserve lean muscle. It is also lower in calories than many protein sources. However, the sodium content should be monitored and chicken should be balanced with other whole foods like vegetables and smart carbs. Overall, rotisserie chicken is a nutritious and convenient option that fits into a fat loss eating pattern when consumed in moderation.