Costco’s rotisserie chicken is a fan favorite for good reason – it’s convenient, delicious, and nutritious. But for those looking for an even healthier option, Costco’s raw chicken breasts are a great alternative. Chicken breast is well known as a lean, protein-packed poultry option. But how does the nutrition in Costco’s chicken breasts stack up? What exactly are you getting from their fresh, raw chicken breast sold in packs?
Nutritional highlights
Here are some of the key nutritional highlights of Costco’s raw, skinless chicken breasts:
– High in protein. A 4 oz serving provides 28g of protein, making it an excellent source of this important nutrient. Protein is vital for building and repairing muscle tissue.
– Low in fat and calories. With only 1g of fat and 120 calories in 4 oz, it’s a lean source of protein. The skinless chicken breast contains less saturated fat than chicken with the skin on.
– Rich in nutrients like niacin, selenium, and vitamins B6 and B12. These nutrients support red blood cell production, thyroid function, DNA production, and neurological health.
– An affordable source of high-quality protein compared to other unprocessed meats. Pound for pound, chicken breast is usually cheaper than beef or fish.
Full nutrition facts
Here is the full nutrition breakdown for a 4 oz uncooked, skinless Costco chicken breast:
Calories and macronutrients
| Calories | 120 |
| Total fat | 1g |
| Saturated fat | 0.5g |
| Trans fat | 0g |
| Cholesterol | 55mg |
| Sodium | 50mg |
| Total carbs | 0g |
| Dietary fiber | 0g |
| Sugar | 0g |
| Protein | 28g |
As you can see, a 4 oz serving of Costco chicken breast is high in protein, with 28g per serving, while being low in fat, carbs, and calories. It provides 22% of the daily value for protein in just one 4 oz serving.
Vitamins and minerals
Here is the vitamin and mineral content in a 4 oz serving:
| Vitamin B6 | 0.5mg |
| Vitamin B12 | 0.3mcg |
| Niacin | 6.5mg |
| Selenium | 17.6mcg |
| Phosphorus | 201mg |
| Zinc | 0.9mg |
| Copper | 0.1mg |
| Iron | 0.7mg |
| Magnesium | 28mg |
Some of the standout micronutrients in Costco chicken breasts are vitamin B6, B12, selenium, niacin, zinc, phosphorus, and magnesium. Vitamin B6 supports red blood cell production and brain development while vitamin B12 is essential for DNA and neurological health.
How does it compare to other chicken breast nutrition?
Costco chicken breast holds up well compared to chicken breast sold at other major grocery chains. The protein, vitamin, and mineral content is similar across most raw, skinless chicken breast options.
Here’s a look at how the nutrition compares to chicken breast from Kroger and Whole Foods:
| 4 oz serving | Costco | Kroger | Whole Foods |
|---|---|---|---|
| Calories | 120 | 110 | 120 |
| Protein (g) | 28 | 26 | 28 |
| Fat (g) | 1 | 1 | 1 |
| Sodium (mg) | 50 | 60 | 60 |
As you can see, themajor nutrition stats are quite consistentacross these popular chicken breast brands. Differences come down to the sourcing, additives, and chicken rearing practices that aren’t apparent in the nutrition label.
How to pick and store Costco chicken breast
To get the most nutrition and flavor out of Costco’s chicken breasts, follow these buying, storing, and cooking tips:
Selecting chicken breasts
– Choose packages without tears or leaks which can lead to contamination.
– Make sure the pack hasn’t passed the sell-by date for maximum freshness.
– Raw chicken should look pink and flesh should be firm – avoid foul odors.
Storing chicken breasts
– Keep chicken in original packaging until ready to use.
– Store in the coldest part of the refrigerator at 40°F or below.
– Use within 2 days of the sell-by date for best quality.
– Can be frozen for 4-6 months – wrap well before freezing.
Cooking chicken breasts
– Use a food thermometer – cook to an internal temperature of 165°F.
– Avoid overcooking, which can dry out the chicken.
– Enhance moisture by brining before cooking.
– Boost flavor by seasoning with herbs, spices, citrus, etc.
Health benefits of eating chicken breast
Beyond being a high-quality source of protein, eating chicken breast offers the following health perks:
Lean source of protein
With 28g of protein in just 4 oz, chicken breast is one of the best sources of lean protein which can:
– Build and repair muscle
– Curb hunger and support weight management
– Help maintain bone density as we age
Heart healthy
Chicken breast is low in saturated fat and high in protein while providing plenty of nutrients. This combination supports heart health by:
– Lowering LDL “bad” cholesterol
– Providing B vitamins that reduce homocysteine, a cardiovascular risk factor
– Supplying niacin which boosts “good” HDL cholesterol
Rich in B vitamins
Chicken breast contains B vitamins including niacin, B6, and B12 that support:
– Red blood cell and DNA production
– Neurological function
– Energy levels
– Immune health
Source of selenium
Selenium is a mineral with antioxidant powers that protects cells from damage. Other benefits include:
– Boosting immunity
– Supporting thyroid function
– Promoting heart health
– Enhancing fertility
Chicken breast recipes
Because it’s so versatile, there are endless healthy and delicious ways to cook up Costco chicken breasts. Try these easy recipes:
Baked Chicken Parmesan
Ingredients:
– 2 Costco chicken breasts
– 2 eggs, beaten
– 1 cup panko breadcrumbs
– 1/2 cup marinara sauce
– 1/2 cup shredded mozzarella
Directions:
1. Preheat oven to 400°F.
2. Cut chicken breasts in half horizontally to make 4 thin cutlets.
3. Season chicken with salt and pepper.
4. Dip cutlets in egg, then coat with panko crumbs.
5. Place on a baking sheet. Bake 20 minutes until golden brown.
6. Top chicken with marinara sauce and mozzarella.
7. Bake 5 more minutes until cheese is melted.
8. Serve over pasta or zucchini noodles.
Chicken Fajitas
Ingredients:
– 1 lb Costco chicken breast, sliced into strips
– 1 bell pepper, sliced
– 1 onion, sliced
– 2 tbsp fajita seasoning
– Warm tortillas
– Toppings like salsa, cheese, avocado
Directions:
1. Mix chicken strips with fajita seasoning.
2. Saute chicken in a skillet over medium-high heat for 3-5 minutes.
3. Add peppers and onion. Cook another 5 minutes until chicken is cooked through.
4. Serve chicken mixture in tortillas with desired toppings.
Chicken Salad Wraps
Ingredients:
– 2 Costco chicken breasts, cooked and diced
– 1/2 cup Greek yogurt
– 2 stalks celery, diced
– 1 tbsp lemon juice
– Salt and pepper to taste
– Leafy greens
– Tortillas
Directions:
1. In a bowl, mix together cooked chicken, Greek yogurt, celery, lemon juice, salt and pepper.
2. Serve chicken salad in tortillas over leafy greens for a balanced lunch.
Cost considerations of Costco chicken breast
One of the biggest perks of Costco chicken breast is the value. Costco offers budget-friendly prices on chicken breasts when purchased in bulk.
Some cost considerations include:
– A 2.5 lb package of Kirkland Signature chicken breasts costs around $9.99.
– That brings the per pound price to approximately $4.
– Chicken breast prices at regular grocery stores can range from $6-9+ per pound.
– Buying the family pack at Costco vs. 1 lb packages elsewhere saves at least $2-3/lb.
– Freezing allows you to store chicken long-term and pull out portions as needed.
– Vacuum sealing portions before freezing prevents freezer burn.
So buying chicken breasts at Costco can save significantly compared to other grocery stores. The key is freezing extras so none goes to waste.
Is Costco chicken breast healthy?
Costco’s raw chicken breast is very healthy and nutritious overall. Here’s a quick summary of the benefits:
Pros
– Excellent source of lean protein
– Low in fat, carbs, and calories
– Provides B vitamins, selenium, zinc, and other nutrients
– No hormones or steroids added
– More affordable than other stores
Cons
– Risk of contamination if not cooked properly
– Potential for higher sodium if brined
– Spoils quickly compared to canned chicken
As long as you store it safely in the fridge or freezer, cook it thoroughly to 165°F, and watch the sodium if brining, Costco’s chicken breast is very healthy. The convenience, nutrition profile, and price make it a budget-friendly win.
Conclusion
Costco’s raw, skinless chicken breasts provide a nutritious source of lean protein. With 28g of protein and just 1g of fat per serving, it packs a protein punch without unnecessary saturated fat or calories. Chicken breast is also rich in nutrients like selenium, niacin, vitamin B6, phosphorus, and zinc.
Compared to other major stores like Kroger and Whole Foods, Costco chicken stacks up well in terms of nutrition. Proper selection, storage, preparation, and cooking are key to safety and maximizing nutrition. At around $4 per pound when bought in bulk, it’s a budget-friendly option for gaining high-quality protein. Costco chicken breast offers great nutrition at a price that can’t be beat.