A breaded chicken cordon bleu is a delicious dish that combines chicken, ham, and cheese. However, like many breaded and fried foods, it can also be high in calories. So how many calories are actually in a chicken cordon bleu? Here is a quick overview of the calorie count:
Quick Answer
On average, one breaded and fried chicken cordon bleu contains around 500-700 calories. The exact amount can vary depending on the size of the chicken breast, amount of breading, cooking method, and any additional ingredients or sauces.
Calories in Chicken Cordon Bleu Components
To get a more accurate idea of the calories in a chicken cordon bleu, we need to look at the individual components:
Chicken Breast
A 6-ounce boneless, skinless chicken breast contains around 180-250 calories depending on thickness. So for a typical 8-10 ounce chicken breast used for cordon bleu, estimate around 240-330 calories.
Breading
The breading is where a significant amount of extra calories comes from. About 1/4 cup of dry bread crumbs contains 70-80 calories. If the chicken is dipped in egg and milk before breading, add in about 50 calories for 1 egg + 1 tbsp milk.
Ham
For a thin 2-3 ounce slice of ham, expect around 50-70 calories.
Cheese
An ounce of Swiss cheese can contribute about 110 calories. So just a couple thin slices could add 150+ calories.
Total Calories
Adding up the estimates for a typical breaded chicken cordon bleu:
- 8 ounce chicken breast: 320 calories
- 1/4 cup breading: 80 calories
- 2 ounces ham: 60 calories
- 2 ounces Swiss cheese: 220 calories
That brings the total to around 680 calories for a medium-sized breaded chicken cordon bleu made with 8 ounces of chicken, a moderate amount of breading, 2 slices of ham, and 2 slices of Swiss cheese.
Factors That Increase Calories
There are some factors that can significantly increase the calorie count of a chicken cordon bleu:
Larger Portion Size
Using a 10-12 ounce chicken breast instead of 8 ounces can add 100 or more extra calories. Thicker, wider pieces of chicken take more breading to coat and allow for more ham and cheese filling as well.
Double Breading
Some recipes call for double breading the chicken, which doubles the amount of breadcrumb coating and adds an extra 70-80+ calories.
Frying vs Baking
Frying the breaded chicken adds more calories from absorbed oil. Baking avoids extra calories from frying oil. Frying may add 50-150 calories more compared to a baked cordon bleu.
Extras Added
Adding extra ingredients like a cream sauce or serving with higher calorie sides can increase the overall calorie count significantly. A 1/4 cup cream sauce can be 100+ calories, for example.
Factors That Reduce Calories
On the other hand, you can reduce calories in a chicken cordon bleu by:
Smaller Portion
Using a smaller 6-7 ounce chicken breast cuts calories compared to a larger 10-12 ounce portion.
Less Breading
Lightly breading the chicken with just 1-2 tablespoons of breadcrumbs instead of 1/4 cup or more can save 70+ calories.
Cooking Method
Baking, grilling, or pan-searing instead of deep frying reduces the amount of added cooking oil and calories absorbed.
Reduced Cheese
Using just one slice of cheese instead of two reduces the cheese calories by about half.
Serving Size
Cutting the cordon bleu in half or thirds reduces the total calories per serving compared to eating a whole breaded cutlet.
Calorie Ranges for Different Sizes
As a recap, here is an overview of the typical calorie ranges for different sizes of breaded chicken cordon bleu:
| Cordon Bleu Size | Estimated Calories |
|---|---|
| Small (6 oz. chicken) | 450-550 calories |
| Medium (8 oz. chicken) | 500-700 calories |
| Large (12 oz. chicken) | 700-900+ calories |
The small size estimate is based on a 6 ounce chicken breast, medium amount of breading, 1 slice each ham and cheese. The medium size estimate uses an 8 ounce chicken breast. And the large estimate is for a 12 ounce chicken breast coated in a thick layer of breading and extra ham and cheese.
How to Get an Accurate Calorie Count
If you want to know the exact calories in a specific chicken cordon bleu recipe, follow these tips for an accurate count:
Weigh the Raw Ingredients
Use a food scale to weigh the raw chicken breast, breading, ham, and cheese so you know the exact amounts going into the dish.
Use a Recipe Calculator
Input the weights of all the ingredients into a recipe calculator like the ones on MyFitnessPal or SparkPeople. This will tally up the calories for you.
Check Labels for Packaged Items
Scan nutrition labels on any packaged ingredients like breadcrumbs, ham, or cheese slices for their calorie information per serving.
Consider Oil and Extras
Account for any added cooking oil or sauces you use. Measure oils and sauces rather than estimating.
Weigh and Measure Final Portions
Divide the full recipe calories by the number of servings to get the calories per portion. Or weigh each portion to determine its calories individually.
Low Calorie Alternatives
To lighten up chicken cordon bleu, you can:
- Use lower calorie cooking methods like baking, grilling, or pan searing instead of frying
- Coat chicken in egg whites and whole wheat breadcrumbs instead of egg and regular breadcrumbs
- Opt for lower fat Swiss cheese or reduced-fat ham
- Serve smaller portions of 4-6 ounces instead of 8-10 ounces
- Skip extra creamy sauces and opt for lemon wedges or other lower calorie options
With some simple ingredient swaps and smart portion sizes, you can enjoy chicken cordon bleu without all the extra calories of a classic fried, cream-sauce-topped version.
Nutrition Information for Breaded Chicken Cordon Bleu
Here is the full nutrition breakdown for a typical 6-8 ounce breaded chicken cordon bleu:
| Nutrition Facts | Amount | % Daily Value |
|---|---|---|
| Calories | 580 | 29% |
| Total Fat | 32g | 49% |
| Saturated Fat | 13g | 65% |
| Cholesterol | 145mg | 48% |
| Sodium | 1280mg | 54% |
| Total Carbohydrate | 29g | 10% |
| Protein | 43g | 86% |
As you can see, a breaded chicken cordon bleu is high in protein from the chicken and good source of vitamins and minerals like niacin, vitamin B6, phosphorus, and riboflavin. However, the downside is that it’s also high in saturated fat, sodium, and cholesterol due to the fried breading, ham, and cheese.
Healthier Preparation Tips
Here are some tips for lightening up chicken cordon bleu so it’s a healthier option while still keeping all the tasty flavors:
Use Whole Grain Breading
Replace regular breadcrumbs with whole wheat or panko breadcrumbs to add more fiber and nutrients.
Skip Pre-Breading Egg Dip
Bread the chicken directly instead of dipping in egg first to cut some calories and saturated fat.
Bake Instead of Fry
Baking avoids the extra calories from frying oil. Just spray the chicken with a little cooking spray before breading.
Opt for Low-Fat Cheese
Substitute reduced-fat Swiss cheese to cut some of the saturated fat.
Use Leaner Ham
Choose a lower sodium, nitrate-free deli ham to reduce sodium and preservatives.
Try Lighter Sauces
Rather than heavy cream sauces, serve chicken cordon bleu with salsa, lemon wedges, or other lighter options to save calories.
Cook More Veggies
Balance your meal with roasted vegetables or a fresh side salad instead of just starchy sides.
Conclusion
A typical breaded chicken cordon bleu contains around 500-700 calories, depending on the exact size and recipe. The bulk of the calories comes from the chicken, breading, ham, and cheese. Frying also adds more calories compared to baking or other cooking methods.
You can reduce the calorie count by using leaner ingredients, lighter breading, baking instead of frying, watching portion sizes, and skipping high-calorie sauces or sides. With some simple adjustments, you can still enjoy the great taste of chicken cordon bleu without blowing your daily calorie budget.
Follow the nutrition details in recipes closely or use an app to calculate total calories per serving. Weighing ingredients and calculating calories accurately is key if you are closely tracking your diet. That way you know exactly how chicken cordon bleu fits into your overall healthy eating plan.