⏱ 55 min totalChicken Cordon Bleu
Per 1 serving · 177 g · 8 ingredients
of a 2,000 cal day
- Protein39g54% of calories
- Carbs2.1g3% of calories
- Fat14g43% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Chicken Cordon Bleu (177 g) has 295 calories, with 39 g of protein, 2.1 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (54% of calories). It is high in protein (77% DV), thiamine (25% DV) and riboflavin (b2) (27% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 32% and 50% of the daily value.
High in
20%+ of the daily value
- Protein77%
- Thiamine25%
- Riboflavin (B2)27%
- Niacin76%
- Vitamin B683%
- Vitamin B1243%
Good source of
10–19% of the daily value
- Iron12%
- Potassium11%
- Magnesium12%
- Zinc19%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat32%
- Cholesterol50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tbsp Butter
⅛ cup Parmesan cheese
½ oz Swiss cheese
⅛ dash Black pepper- 🥄⅛ dash Salt
- 1 slice Ham
⅛ extra large Egg
1 breast fillet Chicken breast
Directions
- 1
Pound chicken breasts to about 1/3 inch thick.
- 2
Place a slice of ham and 1/2 oz of Swiss cheese on each chicken breast.
- 3
Roll up the chicken breasts and secure with a toothpick.
- 4
Dip each rolled chicken breast in a mixture of melted butter and beaten egg.
- 5
Roll the chicken in Parmesan cheese and place in a buttered baking dish.
- 6
Bake at 350°F for 30 to 35 minutes or until browned and tender.
Vitamins & minerals
Amounts for 1 serving (177 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 80 μg | 9% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 12 mg | 76% |
| Vitamin B6 | 1 mg | 83% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 1 μg | 43% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 144 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 223 mg | 22% |
| Iron | 1 mg | 12% |
| Potassium | 503 mg | 11% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 444 mg | 63% |
| Zinc | 2 mg | 19% |
| Copper | 0.1 mg | 6% |
| Manganese | 0.2 mg | 8% |
| Selenium | 39 μg | 71% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 18 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 78 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 295 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Chicken Cordon Bleu?
One serving of Chicken Cordon Bleu (1 serving) has 295 calories, which works out to 167 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Chicken Cordon Bleu high in protein?
Yes. It has 39 g of protein per serving, and 54% of its calories come from protein (13 g of protein per 100 calories).
Is Chicken Cordon Bleu keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Chicken Cordon Bleu?
540 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Cordon Bleu?
0.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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