Determining the calorie count of Costco’s Asian wrap with rotisserie chicken and dressing requires looking at the nutrition information for each of the main ingredients. By calculating the calories for the wrap, chicken, and dressing separately and then combining them, we can arrive at an estimated total calorie count for this popular Costco meal.
Calories in Costco’s Rotisserie Chicken
Costco’s famous rotisserie chickens are large birds that typically weigh around 3 pounds before cooking. The raw chicken contains approximately 1200 calories total. After roasting, a 3-pound Costco rotisserie chicken contains approximately:
- 930 calories total
- 80 grams fat
- 0 grams carbohydrates
- 110 grams protein
The calorie count drops after cooking because some fat drips off the chicken during the rotisserie process. If we estimate that a standard Costco Asian wrap contains around 6 ounces or 170 grams of rotisserie chicken, that portion contains approximately:
- 279 calories
- 24 grams fat
- 0 grams carbs
- 33 grams protein
Calories in Costco’s Flour Tortilla Wrap
Costco’s Kirkland Signature Flour Tortillas that are used to make the Asian wrap contain:
- 180 calories
- 2.5 grams fat
- 30 grams carbs
- 6 grams protein
With 10g fiber, half the carbs (15g) can be subtracted to estimate net carbs, giving an estimated calorie count for the flour wrap of:
- 165 calories
Calories in Asian Sesame Dressing
The creamy Asian sesame dressing drizzled onto the Costco Asian wrap makes this meal more flavorful. Unfortunately, restaurant dressings are often high in fat and calories. Without an exact breakdown from Costco, we can estimate based on typical Asian sesame dressing nutrition:
- About 2 tablespoons (30 grams) sesame dressing likely adds around:
- 150 calories
- 16 grams fat
- 2 grams protein
Total Estimated Calories in Costco Asian Wrap
Adding up the main components gives us an estimated calorie count for the full Costco Asian wrap with chicken and dressing:
- Rotisserie chicken: 279 calories
- Flour tortilla wrap: 165 calories
- Asian sesame dressing: 150 calories
Total estimated calories: Around 594 calories
However, keep in mind that this is just an estimate, since nutrition details are not provided by Costco. Factors like exact ingredient amounts, portion sizes, and prep methods can affect the numbers.
Nutrition Breakdown of Costco Asian Wrap
Based on our estimates above, here is the full nutrition breakdown for a Costco Asian wrap with rotisserie chicken and Asian sesame dressing:
| Nutrient | Amount |
|---|---|
| Calories | 594 |
| Fat | 42g |
| Carbs | 15g net carbs |
| Fiber | 10g |
| Sugar | 2g |
| Protein | 39g |
As you can see, the wrap provides a hefty serving of protein from the rotisserie chicken. But over half the calories come from fat between the chicken skin and creamy dressing. So while tasty, this meal may be high in saturated fat and sodium.
Ways to Make Your Asian Wrap Healthier
Here are some easy ways to lighten up your Costco Asian wrap if you want to cut back on calories, fat, or sodium:
- Hold the dressing or use just 1 tablespoon instead of 2. Every tablespoon of sesame dressing skipped saves around 75 calories and 8g fat.
- Use only 4oz of chicken instead of 6oz to trim around 140 calories.
- Remove chicken skin before wrapping to decrease fat and calories.
- Skip the flour wrap and use a lettuce wrap instead for under 10 calories.
- Use reduced sodium soy sauce in the wrap.
- Ask for dressing on the side and dip your wrap instead of drizzling dressing all over.
- Add veggies like shredded carrots, cabbage, cucumber, or bell peppers to increase nutrients and fiber.
Costco Asian Wrap Alternatives
If you want a lighter lunch or dinner, Costco also offers some alternative wraps and entrees that are lower in calories than the Asian wrap:
| Item | Estimated Calories |
|---|---|
| Turkey wrap | 540 |
| Veggie wrap | 460 |
| Chicken Caesar wrap | 670 |
| BBQ chicken wrap | 590 |
| Chicken bake | 760 |
The turkey and veggie wraps clock in a bit lower thanks to less cheese and meat. Or opt for a lighter salad from the food court like the Chinese chicken salad (435 calories) or Cobb salad with chicken (440 calories).
Should You Eat the Costco Asian Wrap?
The Asian wrap from Costco’s food court is definitely a tasty convenience food. But is it healthy? Let’s summarize the pros and cons:
Pros
- Provides lean protein from rotisserie chicken
- Contains fiber from the flour wrap
- Makes a quick, portable meal
- Is very affordable at under $4
Cons
- High in fat, especially from dressing and chicken skin
- Large portion size packs nearly 600 calories
- Higher in sodium due to soy sauce dressing
- Contains refined flour wrap instead of whole grains
- Rotisserie chicken may contain additives or preservatives
Overall, the Costco Asian wrap makes an OK occasional meal if you don’t mind the high sodium and fat content. But it would be unhealthy as an everyday lunch. For better nutrition, load up your wrap with extra veggies and go light on the dressing. Making your own wrap at home with healthier ingredients ensures you control what goes into it.
Conclusion
The Asian rotisserie chicken wrap from Costco’s food court is a convenient grab-and-go meal. By estimating the calories in a flour tortilla wrap, rotisserie chicken, and Asian sesame dressing, we can calculate that the whole wrap likely contains around 594 calories along with 42g fat and 39g protein. This makes it a high fat, high salt meal. You can reduce the calories, fat, and sodium by using lighter dressing, removing chicken skin, choosing a lettuce wrap, and loading up on veggie fillings. Overall, Costco’s Asian wrap makes an occasional indulgent lunch, but shouldn’t be a daily habit due to the high saturated fat and refined carbs.
