The Arby's Chicken Cordon Bleu sandwich is a classic fast-food favorite, known for its combination of crispy chicken, ham, and Swiss cheese. However, as with many fast-food items, it comes with a considerable calorie count. For those watching their intake, understanding the specific nutritional information is crucial. Since Arby's has offered various versions of this sandwich over the years, from a crispy buttermilk option to a grilled alternative, the exact caloric value can differ.
Calorie Breakdown of the Crispy Chicken Cordon Bleu
The most commonly referenced version of the Chicken Cordon Bleu at Arby's was the buttermilk crispy chicken variant. This sandwich features a buttermilk-battered chicken fillet, sliced ham, Swiss cheese, and creamy Dijon sauce on a toasted star top bun. The crispy, breaded chicken and rich sauces contribute significantly to its total calorie and fat content. On average, this sandwich contains around 650 calories, with a high percentage of those calories coming from its fat content. This makes it a decadent, but calorie-dense, meal choice.
What about the Grilled Chicken Cordon Bleu?
For a time, Arby's also offered a grilled version of the Chicken Cordon Bleu, which provided a lower-calorie alternative. While availability is subject to change, nutritional information for the grilled version is worth noting for comparison. This sandwich replaced the fried buttermilk fillet with a grilled chicken breast, significantly reducing the fat and calorie count. It typically contained around 488 calories, making it a much lighter option than its crispy counterpart. This illustrates how simply changing the cooking method can dramatically impact the nutritional profile of a fast-food meal.
Other Arby's Chicken Sandwiches Comparison
To put the Chicken Cordon Bleu's calories into context, let's compare it to other popular chicken sandwiches on the Arby's menu. This can help diners who are seeking a lighter option make a more informed choice.
| Sandwich | Calories | Fat (g) | Sodium (mg) |
|---|---|---|---|
| Buttermilk Chicken Cordon Bleu | 650 | 31 | 1750 |
| Classic Crispy Chicken Sandwich | 530 | 25 | 1230 |
| Buttermilk Chicken Bacon & Swiss | 650 | 31 | 1750 |
| Roast Chicken Bacon Swiss | 480 | 21 | 1140 |
As you can see from the table, the crispy Chicken Cordon Bleu is one of the more calorie-intensive chicken options, on par with the equally indulgent Buttermilk Chicken Bacon & Swiss. The Classic Crispy Chicken Sandwich offers a slightly lower calorie and sodium count, while opting for a non-buttermilk, non-fried version like the Roast Chicken Bacon Swiss provides a much more significant reduction. This comparison is a valuable tool for those managing their weight or simply trying to eat healthier while enjoying fast food.
Key Components and Nutritional Impact
The nutritional impact of the Chicken Cordon Bleu extends beyond just calories. Several components contribute to its overall profile, particularly fat and sodium.
- Buttermilk Breading: The fried buttermilk breading on the crispy version absorbs oil during cooking, which accounts for a large portion of its fat and calorie content. It's also often high in sodium to enhance flavor.
- Swiss Cheese: Swiss cheese, while delicious, is a source of both fat and sodium. The amount used on the sandwich adds to the caloric density.
- Ham: Sliced ham is notoriously high in sodium. The generous portion typically found on a Cordon Bleu sandwich contributes to the high sodium levels, which is a major concern for those with blood pressure issues or heart disease.
- Sauce: The creamy Dijon sauce adds flavor but also a significant amount of fat and sugar, further increasing the overall calorie load.
How to Create a Lighter Arby's Order
If the Chicken Cordon Bleu's nutritional profile is too high for your dietary goals, there are several ways to build a lighter Arby's meal. Remember, you can always ask for modifications when you order.
Order wisely: Choose the Classic Roast Chicken Sandwich instead of a crispy or buttermilk version. Opt for a sandwich with grilled, not fried, chicken when available. Remove the bun: For a low-carb alternative, consider asking for your sandwich without the bun. This can drastically reduce the calories and carbohydrates. Hold the cheese and sauce: These are often major contributors of fat and sodium. Ordering your sandwich without them can save you a significant number of calories. Choose a healthier side: Replace the traditional curly fries with a healthier alternative, if available. While Arby's has had salads on its menu in the past, their availability can be limited. However, you can still opt for a smaller side or skip it altogether. Choose a healthier drink: Instead of a sugar-laden soda or shake, opt for water or unsweetened iced tea to save empty calories.
Conclusion
An Arby's Chicken Cordon Bleu sandwich contains approximately 650 calories, primarily due to its fried buttermilk chicken, cheese, and rich sauce. The calorie count can vary depending on whether you are eating a crispy or grilled version, with the grilled option offering a significantly lighter alternative. For those mindful of their diet, comparing the Chicken Cordon Bleu to other menu items and making small modifications, such as skipping the bun, cheese, or sauce, can lead to a more balanced meal. Ultimately, understanding the nutritional information of your food is the first step towards making healthier and more informed decisions, even at a fast-food restaurant.
For additional nutritional details and the most current menu information, it is always best to consult Arby's official nutritional guide. [https://www.arbys.com/nutrition/]
