A Cornish hen, also known as a Rock Cornish game hen, is a small breed of chicken that originated in Cornwall, England. It is a popular alternative to regular chickens due to its petite size and quick cooking time. When it comes to calories, the amount in a Cornish hen can vary based on the exact size and preparation method. However, there are some general guidelines for estimating the calories in half of a Cornish hen.
Typical Serving Size for a Cornish Hen
First, it’s helpful to understand the typical serving size for a whole Cornish hen. According to the USDA, one Cornish game hen weighs approximately 1-1.5 pounds and provides a 2-3 serving portion.
Therefore, half of a 1.5 pound Cornish hen would be approximately 0.75 pounds or 12 ounces of edible meat. This serving size will be the basis for the calorie estimates provided below.
Calories in Half of a Roasted Cornish Hen
The most common way to prepare a Cornish hen is to roast it whole in the oven. According to the USDA, 100g of roasted Cornish hen provides:
- Calories: 185
- Protein: 28g
- Fat: 8g
Knowing this nutritional data, we can estimate the calories for half of a roasted Cornish hen:
Half of a 1.5 lb Cornish hen = 12 oz = 340g
340g * 185 calories per 100g = 629 calories
Therefore, half of a roasted 1.5 lb Cornish hen provides approximately 629 calories.
Calories in Half of a Baked Cornish Hen
While roasting is popular, Cornish hens can also be prepared by baking in the oven. The calorie content is similar for baked vs roasted.
According to the USDA, 100g of baked Cornish hen provides:
- Calories: 167
- Protein: 28g
- Fat: 7g
Using the same 340g portion for half a hen, we can estimate:
340g * 167 calories per 100g = 568 calories
Therefore, half of a baked 1.5 lb Cornish hen provides approximately 568 calories.
Calories in Half of a Grilled Cornish Hen
Grilling is another healthy cooking method used for Cornish hens. It provides a nice charred exterior while keeping the inside juicy.
According to the USDA, 100g of grilled Cornish hen (with skin) provides:
- Calories: 221
- Protein: 27g
- Fat: 12g
For a 340g serving of grilled hen, the calories are:
340g * 221 calories per 100g = 751 calories
So half of a grilled 1.5 lb Cornish hen contains about 751 calories.
Calories in Half of a Rotisserie Cornish Hen
Rotisserie Cornish hens are available pre-cooked at many grocery stores for a quick and convenient option.
The nutrition facts for a rotisserie hen can vary by brand. But generally, 100g contains:
- Calories: 250
- Protein: 28g
- Fat: 17g
For a 340g serving, the estimated calories are:
340g * 250 calories per 100g = 850 calories
So half of a store-bought rotisserie Cornish hen provides about 850 calories.
Calories in Half of a Fried Cornish Hen
While less common, some recipes call for pan or deep frying Cornish hens to achieve a crispy skin.
According to calorie estimates, 100g of fried Cornish hen with skin provides approximately:
- Calories: 327
- Protein: 27g
- Fat: 24g
For a 340g portion, this equals:
340g * 327 calories per 100g = 1111 calories
As expected, half of a fried 1.5 lb Cornish hen is very high in calories at 1111 calories.
Calories in Half of a Cornish Hen – With Skin vs Without Skin
For all cooking methods, removing the skin before eating will lower the calorie content:
| Cooking Method | Calories with Skin (340g) | Calories without Skin (340g) |
|---|---|---|
| Roasted | 629 | 510 |
| Baked | 568 | 459 |
| Grilled | 751 | 595 |
| Rotisserie | 850 | 680 |
| Fried | 1111 | 918 |
As shown, removing the skin reduces the calories by around 100-150 for each cooking method.
Calories in Half of a Cornish Hen – Breast vs Leg/Thigh
When separating a Cornish hen into portions, the breast meat is leaner than the darker leg and thigh meat.
Here are the calorie estimates for a 140g serving of each portion:
- Cornish hen breast (140g) = 238 calories
- Cornish hen leg/thigh (140g) = 318 calories
So the breast meat contains around 80 fewer calories than the leg and thigh portions.
How to Reduce Calories When Cooking Cornish Hens
Here are some tips for reducing calories when cooking Cornish hens:
- Remove the skin before or after cooking to significantly reduce fat and calories
- Avoid frying and instead roast, bake or grill the hens
- Separate the breast meat from the higher-calorie leg and thigh portions if desired
- Flavor with fresh herbs and spices instead of high-calorie sauces or butter basting
- Pair with lower calorie side dishes like roasted veggies instead of buttery mashed potatoes or macaroni and cheese
Nutrition Benefits of Cornish Hens
Despite their petite size, Cornish hens provide big nutrition:
- Protein – A half hen supplies around 28-35g protein for muscle repair, fullness and strength.
- B Vitamins – Cornish hens are a good source of niacin, vitamin B6 and pantothenic acid.
- Iron – Provides around 10-15% of the RDI for iron in a half hen to support oxygen transport.
- Zinc – Supplies around 15-20% of the RDI for immunity and cell growth.
- Selenium – Half a hen contains around 35% of the RDI for this antioxidant mineral.
Serving Size Comparisons
To put the calorie content into perspective, here’s how half of a 1.5 lb Cornish hen compares to some other high-protein foods:
| Food | Serving Size | Calories |
|---|---|---|
| Half roasted Cornish hen (with skin) | 12 oz | 629 |
| Chicken breast | 8 oz | 420 |
| Ground beef (15% fat) | 8 oz | 533 |
| Pork tenderloin | 8 oz | 382 |
| Salmon fillet | 8 oz | 512 |
| Tofu | 12 oz | 330 |
As you can see, half a Cornish hen provides slightly more calories than the compared meats or plant-based protein in an equivalent serving size. But all are good options within a healthy balanced diet.
Cornish Hen Recipes
Here are some tasty and healthy recipes for Cornish hens to try:
Maple Roasted Cornish Hens
Ingredients:
- 2 Cornish hens
- 2 tbsp maple syrup
- 2 cloves garlic, minced
- 1 tsp fresh thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F. Pat hens dry with paper towels.
- In a small bowl, mix together maple syrup, garlic and thyme. Brush hens on all sides with maple syrup mixture and season with salt and pepper.
- Place hens breast side up on a baking sheet lined with foil or parchment paper.
- Roast for 30-35 minutes until internal temperature reaches 165°F.
- Let rest 5 minutes before cutting each hen in half to serve.
Balsamic Grilled Cornish Hens
Ingredients:
- 2 Cornish hens, halved lengthwise
- 1/4 cup balsamic vinegar
- 2 tbsp olive oil
- 2 tsp dried basil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Whisk together the balsamic vinegar, olive oil and herbs. Reserve half the marinade in a small bowl.
- Brush hens on all sides with remaining marinade. Let marinate 15 minutes.
- Heat grill to medium-high. Grill hens skin-side down first for 8 minutes. Flip and grill 7 more minutes, brushing with reserved marinade. Grill until 165°F internally.
- Let rest 5 minutes before serving.
Skillet Cornish Hens with Potatoes and Green Beans
Ingredients:
- 2 Cornish hens, halved lengthwise
- 1 lb baby potatoes, halved
- 8 oz green beans, trimmed
- 2 tbsp olive oil
- 2 garlic cloves, minced
- Salt and pepper to taste
Instructions:
- Toss potatoes and green beans with 1 tbsp oil on a baking sheet. Season with salt and pepper.
- Roast at 450°F for 15 minutes. Remove veggies and set aside.
- In a large skillet, heat remaining 1 tbsp oil over medium high heat. Season hens with garlic, salt and pepper. Cook skin-side down for 5 minutes.
- Flip hens and scatter potatoes and green beans around the skillet. Continue cooking for 10 minutes until hens are 165°F internally.
- Serve skillet meal family-style straight from the skillet.
The Bottom Line
So in summary, half of a 1.5 pound Cornish hen contains between 560 to 850 calories depending on the preparation method. Removing the skin, opting for dry heat cooking methods like roasting or grilling, and pairing with lower calorie side dishes can help limit calories. In moderation, Cornish hens can be a flavorful and protein-packed addition to a balanced diet.
