Chicken or turkey cordon bleu: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A gourmet classic, Chicken or Turkey Cordon Bleu features tender poultry cutlets pounded thin, wrapped around ham and Swiss cheese, then breaded and pan-fried or baked until golden and melted. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 4 boneless, skinless chicken breasts or turkey cutlets (about 6-8 oz each), pounded very thin - 4 slices cooked ham - 4 slices Swiss cheese - 1/2 cup all-purpose flour - 1 large egg, beaten with 1 tablespoon water - 1 cup breadcrumbs (Panko preferred) - Salt and black pepper to taste - Vegetable oil, for frying or baking Instructions: 1. Preheat oven to 375°F (190°C) if baking. Lightly grease a baking sheet. 2. Lay each pounded poultry cutlet flat. Place one slice of ham and one slice of Swiss cheese on one half of each cutlet. Fold the other half of the poultry over the ham and cheese, pressing edges to seal, or roll up tightly. Secure with toothpicks if needed. 3. Set up a breading station: one dish with seasoned flour, one with egg wash, one with seasoned breadcrumbs. 4. Dredge each poultry roll in flour, then egg wash, then breadcrumb mixture, pressing to adhere. 5. For frying: Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat. Fry poultry rolls for 5-7 minutes per side until golden brown and cooked through. Remove and drain on paper towels. 6. For baking: Place breaded poultry rolls on the prepared baking sheet. Drizzle lightly with oil. Bake for 25-30 minutes, or until golden brown and cooked through (internal temp 165°F/74°C). 7. Remove toothpicks before serving. Serve hot.
Per 100g reference serving, Chicken or turkey cordon bleu provides 210 kcal of energy, 22.6g protein (43% of calories), 9.29g total carbohydrates (18% of calories, including 0.6g dietary fiber and 0.63g sugars), and 9.17g total fat (39% of calories).
Vitamins Profile in Chicken or turkey cordon bleu (Per 100g)
Track how Chicken or turkey cordon bleu contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.8 mg | 2% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.39 µg | 16.2% DV |
| Vitamin A (RAE) | 52 µg | 5.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.68 mg | 4.5% DV |
| Vitamin K (Phylloquinone) | 24.6 µg | 20.5% DV |
| Vitamin B1 (Thiamin) | 0.182 mg | 15.2% DV |
| Vitamin B2 (Riboflavin) | 0.193 mg | 14.8% DV |
| Vitamin B3 (Niacin) | 7.12 mg | 44.5% DV |
| Vitamin B6 (Pyridoxine) | 0.247 mg | 14.5% DV |
| Total Folate (Vitamin B9) | 23 µg | 5.8% DV |
| Folate (Dietary Folate Equivalents) | 27 µg | 6.8% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 57.5 mg | 10.5% DV |
| Preformed Retinol | 46 µg | 5.1% DV |
| Beta-Carotene | 75 µg | 2.1% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 97 µg | 1% DV |
Minerals & Electrolytes in Chicken or turkey cordon bleu (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.13 mg | 6.3% DV |
| Calcium (Ca) | 97 mg | 7.5% DV |
| Magnesium (Mg) | 25 mg | 6% DV |
| Potassium (K) | 255 mg | 5.4% DV |
| Zinc (Zn) | 1.23 mg | 11.2% DV |
| Selenium (Se) | 23.4 µg | 42.5% DV |
| Phosphorus (P) | 244 mg | 19.5% DV |
| Copper (Cu) | 0.065 mg | 7.2% DV |
| Sodium (Na) | 589 mg | 25.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.133 g | 8.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.32 g | 9.4% DV |
| Monounsaturated Fat (MUFA) | 2.91 g | 9.7% DV |
| Polyunsaturated Fat (PUFA) | 1.48 g | 7.4% DV |
| Saturated Fat (SFA) | 3.33 g | 16.6% DV |
| Dietary Cholesterol | 85 mg | 28.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Chicken or turkey cordon bleu contains 210 calories (kcal), 22.6g of protein, 9.29g of carbohydrates (0.6g fiber, 0.63g total sugars), and 9.17g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey cordon bleu has an estimated food pH of 6.7 and a Potential Renal Acid Load (PRAL) score of 12.9 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey cordon bleu: Milk, Eggs, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
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