Hey there, fellow health-conscious shoppers! Today I’m diving into one of my favorite protein sources that’s become a staple in my fridge – Kirkland Signature Chicken Breast Premium Chunk Packed in Water. If you’re like me and counting your calories while trying to get enough protein, this Costco gem might be exactly what you’re looking for.
Nutritional Breakdown: What You’re Really Getting
Let me break down the basics for you. For a standard 2 oz serving of Kirkland Signature Chicken Breast Premium Chunk:
- Calories: Just 60 calories per serving
- Protein: A whopping 13g
- Fat: Only 1g
- Carbs: Zero!
- Fiber: None
- Sugars: None
I gotta say, this is pretty impressive for a convenient ready-to-eat protein source. With only 60 calories per serving you’re getting a serious protein punch without breaking your calorie bank.
Why I Love This Product For My Diet
When I’m trying to watch my weight but still need to hit my protein goals, this chicken breast is my go-to The macronutrient profile is almost perfect for anyone following a high-protein, low-carb diet What makes it stand out to me is that unlike some other protein sources, it doesn’t come with a bunch of extra calories from fat or carbs.
The fact that there’s 13g of protein per 60 calories means that about 87% of the calories come from protein, That’s an incredible protein-to-calorie ratio that’s hard to beat with other foods!
Beyond Just Calories: Other Nutritional Facts
While calories are important, there’s more to consider when choosing foods. Here’s what else you should know about this Kirkland chicken:
- Cholesterol: 45mg (15% of Daily Value)
- Sodium: 270mg (11% of Daily Value)
- Calcium: 20mg
- Iron: Less than 1mg
- Vitamin C: 2mg
The sodium content is something to be aware of – at 270mg per 2oz serving, it’s not super high, but it can add up if you’re eating multiple servings. This is pretty typical for packaged meats, as salt is used as a preservative.
How Long Will It Take to Burn Those Calories?
One thing I found interesting was the calorie burn time for this product. To burn off the 60 calories in a 2oz serving, you’d need approximately:
- Swimming: 5 minutes
- Jogging: 7 minutes
- Cycling: 9 minutes
- Walking: 17 minutes
These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your actual burn rate might vary depending on your own stats, but this gives you a good idea of how little exercise it takes to work off a serving.
Comparing to Other Protein Sources
Let’s see how this stacks up against some other common protein sources:
- Boiled Egg: About 70 calories with 6g protein
- Greek Yogurt (plain): Around 100 calories per 6oz with 17g protein
- Tuna in Water: About 70-80 calories per 3oz with 16-17g protein
- Kirkland Chicken Breast: 60 calories per 2oz with 13g protein
When you look at protein per calorie, our Kirkland chicken is right up there at the top of the list!
How I Use It in My Meal Prep
I’ve found so many ways to incorporate this into my meals without getting bored. Here are some of my faves:
- Quick chicken salad (just add a bit of light mayo and seasonings)
- Protein-packed wraps with veggies and light dressing
- Added to soups for an instant protein boost
- Mixed into scrambled eggs for a heartier breakfast
- Straight from the can when I’m in a hurry (don’t judge me!)
The convenience factor cannot be overstated. On those days when I just can’t bring myself to cook chicken from scratch, having this in the pantry has saved my diet countless times.
Reading the Label: What to Look For
When you’re at Costco eyeing that big pack of Kirkland Signature Chicken Breast, make sure you’re grabbing the right one. Look for:
- “Premium Chunk” on the label
- “Packed in Water” (not oil, which would add calories)
- Check the nutrition facts match what I’ve shared here
Sometimes packaging changes, so it’s always good to double-check the nutrition facts panel to make sure you’re getting the product you expect.
Why Calories Matter (But Aren’t Everything)
I’ve spent years obsessing over calories, but I’ve learned that while they’re important, they’re just one piece of the nutrition puzzle. This Kirkland chicken is low in calories, which is great, but what makes it truly valuable in my diet is the combination of:
- High-quality protein source
- Convenience
- Versatility in recipes
- Long shelf life
- Reasonable cost per serving
The quality of those 60 calories matters just as much as the number itself. You’re getting complete protein with all essential amino acids your body needs.
Portion Control Tips
The serving size listed is 2oz, which isn’t always easy to visualize. I’ve found these methods helpful:
- Use a kitchen scale until you can eyeball it
- A quarter of a standard 7oz can is roughly 2oz
- It’s about the size of 1/3 of a deck of cards
I used to just guess at portions and wondered why my weight loss stalled. Measuring accurately made a huge difference in my results!
The Bottom Line on Kirkland Chicken Breast Calories
At just 60 calories per 2oz serving with 13g of protein, Kirkland Signature Chicken Breast Premium Chunk Packed in Water is one of the most calorie-efficient protein sources you can find. The zero carbs and minimal fat make it suitable for almost any diet plan, from keto to Weight Watchers to just general healthy eating.
I’ve been using this product for years now, and it continues to be one of my pantry staples. The combination of nutrition, convenience, and versatility is hard to beat, especially when I’m busy but still trying to eat healthy.
So next time you’re at Costco, grab a pack and see if it works for you too! Your muscles (and your schedule) will thank you.
FAQs About Kirkland Signature Chicken Breast Calories
How many calories are in a whole can of Kirkland chicken breast?
The calories will depend on the size of the can you purchase, but you can calculate it based on the 60 calories per 2oz serving. A typical 12.5oz can would contain approximately 375 calories total.
Is Kirkland chicken breast good for weight loss?
Absolutely! With its high protein content and low calories, it can help keep you full while staying within your calorie goals. Protein also requires more energy to digest than carbs or fat, giving your metabolism a slight boost.
How does the sodium content compare to fresh chicken?
The sodium is higher than fresh chicken because it’s used as a preservative. Fresh chicken breast has about 65-70mg per 3oz serving, while Kirkland canned chicken has 270mg per 2oz serving. If you’re watching sodium, you might want to limit portions or rinse the chicken before using.
Can I eat this chicken every day?
From a nutritional standpoint, it’s fine to include as part of a varied diet. I wouldn’t recommend eating only this as your protein source just because dietary variety is important, but having it several times a week is perfectly reasonable for most people.
Does draining the water affect the calorie count?
The nutrition information is typically for the drained product, so draining it shouldn’t significantly change the calorie count. However, some of the sodium might be in the liquid, so draining and rinsing can potentially reduce the sodium content somewhat.
What’s your favorite way to use canned chicken breast? Drop me a comment below – I’m always looking for new ideas!
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