How many calories are in a Cornish hen?

A whole Cornish game hen (about 480g meat with skin) contains roughly 960 calories. A 3 oz serving of meat is 170 calories. Removing the skin drops a 3 oz portion to about 120 calories, since much of the fat is in the skin.

Cornish hen vs chicken breast: what is the difference?

Cornish hens have 200 cal/100g versus 165 cal/100g for skinless chicken breast, largely because hens are cooked with skin on. Protein is lower at 17.2g vs 31g per 100g. The tradeoff is more flavor and juiciness from the higher fat content (14g vs 3.6g).

Is Cornish hen good for a high-protein diet?

Cornish hen provides 17.2g protein per 100g, which is decent but lower than chicken breast (31g) or turkey breast (29g). Eating the breast portion without skin boosts the protein-to-calorie ratio significantly. One whole hen yields about 82g of protein.

Is Cornish hen keto-friendly?

Cornish hen is excellent for keto with 0g net carbs and 14g fat per 100g. The skin-on preparation adds healthy fats that help hit keto macro targets. Season with butter and herbs for a keto-perfect meal with virtually zero carbs.

How do you cook a Cornish hen to keep calories low?

Roasting at 425F on a rack lets fat drip away, saving 30-50 calories per serving versus roasting in a pan. Skip butter basting and use herbs, lemon, and garlic for flavor. Removing the skin after cooking cuts about 80 calories per 3 oz serving.

How big is a Cornish hen compared to a regular chicken?

A Cornish hen typically weighs 1-2 lbs (450-900g), while a regular chicken is 3-5 lbs. One Cornish hen usually serves 1-2 people. The meat-to-bone ratio is similar to regular chicken, so expect about 60% edible meat by weight.

Is Cornish hen lower in sodium than rotisserie chicken?

Yes, significantly. Cornish hen has just 61mg sodium per 100g versus 328mg for rotisserie chicken. That is because rotisserie birds are typically brined or injected with salt solution. Cornish hens are one of the lowest-sodium poultry options available.

What are the best side dishes for Cornish hen?

Classic pairings include roasted vegetables, wild rice, or mashed potatoes. For a lower-calorie plate, serve with steamed broccoli (34 cal/cup) and a small sweet potato (103 cal). The mild flavor pairs well with bold sides like garlic green beans or cranberry relish.