Sneaky Ingredients That Are Lurking Inside Your Store-Bought Rotisserie Chicken

Sooner or later, everyone experiences an "Uh, oh. I didn't plan anything for dinner tonight!" moment. Fortunately, many stores sell ready-to-eat foods, including fully cooked rotisserie chickens. To be sure, rotisserie chickens are a fairly nutritious choice compared to fried and greasy foods. However, a few unwanted ingredients may be lurking on that beautifully roasted, good-smelling bird beyond a smattering of spices.

Frequently, stores that sell pre-baked rotisserie chickens rely on unexpected ingredients to give their rotisserie chickens rich flavor and longer shelf life, such as sodium, food additives, and phosphates. While none of these ingredients is definitively unsafe, each deserves to be examined through a health-focused lens so you understand what you're getting.

First, let's talk about sodium. Though your body depends on sodium to work efficiently, too much sodium can spoil your efforts to consume a generally cardiovascular-friendly diet. Excessive amounts of sodium cause water to build in your bloodstream, straining your blood vessels and increasing your blood pressure. Per the American Heart Association, around nine out of 10 adults have hypertension. Consequently, it's best to stick within the daily recommended sodium consumption level of around 2,300 milligrams. Aside from elevating your blood pressure, sodium can cause water retention. Do you really want to feel bloated the morning after eating a rotisserie chicken? Probably not.

Eaten occasionally, food additives aren't necessarily going to ruin your health. That said, you may find that some may leave you with an upset, unhappy gut. Maltodextrin is a common food additive, but some people experience unpleasant side effects when they consume it, such as noisy gas, cramps, and loose bowels. Per a 2018 article in Cellular and Molecular Gastroenterology and Hepatology, eating maltodextrin could prompt gut inflammation due to a breakdown of the gut's natural internal protection.

Carageenan is another food additive that's sometimes found in rotisserie chickens. It can help preserve the meat and keep it from drying out. However, as Healthline notes, carageenan has been linked to gastrointestinal side effects similar to those experienced by some people who consume maltodextrin. Additionally, carageenan has been studied for its possible correlation with cancer. One way to avoid buying a rotisserie chicken with carageenan is to only purchase organic birds. Since 2016, the National Organic Standards Board has ruled that any product containing the USDA Organic label must be carageenan-free.

Phosphates are preservatives that help keep raw chicken fresher longer. Although this makes them a practical ingredient, they have been associated with some questionable bone-related outcomes. For instance, in a 2018 review in Current Osteoporosis Reports, researchers concluded that eating more than 700 milligrams daily of phosphorus could negatively affect the strength and normal metabolic processes of human bones.

All these considerations don't mean you have to ditch eating a rotisserie chicken once in a while. After all, it's a solid source of protein, and can offer a significantly leaner alternative than you might get from another fast food source. And if you want to avoid eating extra sodium, food additives, or phosphates, you can always remove any skin since that's where most of the additional ingredients end up.

The other way to enjoy baked chicken without worrying about hidden ingredients is to make it yourself ahead of time. Simply cook a whole chicken on a weekend day and keep it covered in the refrigerator. It should last for up to four days, according to the U.S. Department of Agriculture, and you'll know exactly what you included during the preparation and baking process.