Calories by type, nutrients and more

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Croissants are a type of pastry known for its buttery flavor, flaky texture, and characteristic crescent-like shape.

Although considered a staple in French bakeries and patisseries, croissants were adapted from kipferl, a type of yeast bun that originated in Austria.

Today, they are available with a variety of flavors and fillings. They are even served in many restaurants and fast food chains around the world.

However, many people do not know if this popular pastry can fit into a healthy diet.

This article reviews the nutritional information, pros and cons of croissants, and some simple tips to make them healthier.

The calorie content of croissants varies depending on the specific type.

Here are the number of calories found in some types (1, 2, 3, 4):

Croissants are also on the menu of many fast food restaurants. They are often served alone or in a sandwich with fillings such as eggs, cheese or meat.

Here are the calorie counts in a few types of croissants at popular restaurants (5, 6, 7, 8, 9ten):


The calorie content of croissants varies by brand, flavor and fillings. Most types contain 231 to 500 calories per serving.

Croissants are relatively high in calories, fats and carbohydrates.

They also contain selenium. Additionally, some types of flours used to make croissants are fortified with B vitamins like thiamin, folate, riboflavin and niacin (11).

A medium butter croissant contains (1):

  • calories: 231
  • Protein: 5 grams
  • Crabs: 26 grams
  • Fat: 12 grams
  • Fiber: 1.5 grams
  • Selenium: 24% Daily Value (DV)
  • Thiamine: 18% of DV
  • Folate: 13% of DV
  • Vitamin A: 13% of DV
  • Riboflavin: 11% of DV
  • Pantothenic acid: 10% of DV
  • Sodium: 10% of DV
  • Niacin: 8% DV
  • Manganese: 8% DV
  • The iron: 6% of DV

Selenium is an important nutrient that protects your body against oxidative stress and affects the functioning of your thyroid gland (12).

Meanwhile, B vitamins like thiamin, folate, riboflavin, and niacin are involved in energy production, brain health, DNA repair, and more. (13).

However, keep in mind that the nutrient profile of croissants differs depending on the flavor, brand, and specific fillings.

For example, Burger King’s Croissant’wich, made with sausage, eggs, and cheese, has nearly twice the calories and five times the sodium of a standard medium butter croissant (8).

Adding other toppings like jam, cream cheese or butter will also change the overall nutritional value.


Croissants are relatively high in calories, carbohydrates and fat. They may also contain selenium and B vitamins like thiamin and folate. Keep in mind that the exact nutritional value varies depending on the specific type.

Croissants can boost your intake of several important nutrients, including selenium, B vitamins, and vitamin A.

These nutrients play a key role in several aspects of health and are essential for the functioning of your brain, heart, lungs, thyroid and kidneys (12, 13, 14).

Croissants also contain a small amount of protein per serving. This macronutrient is needed for immune health, weight management, wound healing, and more. (15).

Many popular toppings, including eggs, cheese, and meat, increase the amount of protein in your morning meal.

Plus, croissants are incredibly versatile and can be paired with a multitude of nutrient-dense toppings and toppings.

Fresh fruits, vegetables, eggs, cheese, and herbs are a few healthy toppings that can give your croissant an easy, tasty, and nutritious upgrade.


Croissants contain several important nutrients. They are versatile and can be enjoyed in different ways.

Although croissants can fit into a healthy diet in moderation, there are several downsides to consider.

High in calories

Croissants are quite high in calories, with some varieties containing up to 500 calories in a single serving (8).

Adding high-calorie toppings to your croissant or pairing it with side dishes or drinks — like hash browns or orange juice — can also significantly increase the calorie content of your meal.

This can be an important consideration if you’re trying to lose weight, as consuming more calories than you use throughout the day can contribute to weight gain (16).

High in sodium

Croissants are often high in sodium. For example, a plain butter croissant contains 219 mg (1).

The versions served in fast food chains are often even higher in sodium. For example, Wendy’s Bacon, Egg & Swiss Croissant contains a whopping 900 mg (10).

The American Heart Association recommends consuming less than 2300 mg of sodium per day, with an ideal limit of around 1500 mg per day for most adults (17).

Consuming a large amount of sodium can increase blood pressure, especially in people who are sensitive to the effects of salt (18, 19).

Some research also suggests that eating more sodium may be linked to a higher risk of heart disease (20).

May contain saturated fats and trans fats

Saturated fat is a type of fat found in many animal products, including red meat, cheese, and butter.

Although studies show that saturated fat does not directly increase the risk of heart disease, it can raise LDL (bad) cholesterol levels (21, 22).

Additionally, some research suggests that eating foods that are highly processed and high in saturated fat and simple carbohydrates, such as croissants, may negatively affect heart health. Therefore, some people may need to moderate their intake (22).

According to the American Heart Association, most adults should limit their saturated fat intake to about 5–6% of their total daily calories (23).

For example, if you eat around 2,000 calories a day, you should limit your saturated fat intake to 11-13 grams a day.

Because croissants are made with butter, they generally contain a decent amount of saturated fat per serving. For example, a medium-sized plain croissant provides nearly 7 grams of saturated fat, or 54–63% of the daily limit if you’re on a 2,000-calorie diet (1).

Some types of croissants may also contain a small amount of trans fat, a type of fat found in some processed foods that can raise LDL (bad) cholesterol levels and increase the risk of heart disease, stroke, and diabetes. type 2 (24, 25).

The American Heart Association recommends limiting your intake of processed foods to help lower your trans fat intake (24).


Some types of croissants are relatively high in calories, sodium, and saturated fat, which some people may need to limit. Some types may also contain trans fats, which can have harmful health effects.

Proper storage is important to maintain the texture, flavor and freshness of croissants.

If stored at room temperature, they should be wrapped in aluminum foil or individually wrapped in a plastic bag. It is best to consume them within 2 days.

You can wrap them and store them in the refrigerator for up to 1 week, although this may change their texture slightly.

The croissants also last 1 to 2 months in the freezer. Be sure to cover them with plastic wrap before freezing and thaw them on the counter before heating to prevent them from becoming soggy.


Croissants can be stored at room temperature for 2 days. You can store them longer in the fridge or freezer, although this may change their texture slightly.

Croissants can certainly fit into a healthy, balanced diet if eaten in moderation.

In fact, pairing your croissant with ingredients that are high in protein and fiber can easily turn this pastry into a balanced and nutritious meal.

For best results, avoid croissant sandwiches at fast food restaurants. These are often highly processed and loaded with sodium.

Instead, try making your own meal at home using healthy toppings and toppings such as:

  • ricotta
  • hazelnut butter
  • berries
  • cheese
  • eggs
  • banana slices
  • tomatoes
  • fresh herbs
  • spinach
  • attorney
  • Cream cheese
  • Rocket
  • Pesto

If you’re trying to reduce your calorie, fat, sodium, or sugar intake, you can also limit toppings like butter, jam, jelly, and processed meats.

Choosing a smaller croissant or saving half for later is another way to cut calories.


Choosing healthy fillings can improve the nutritional value of your croissant. If you limit your intake of calories, fat, sodium or sugar, you can also limit certain toppings or reduce your portion sizes.

The nutritional content of croissants can vary greatly. Many varieties are high in calories, sodium, and added sugar.

Either way, they can still fit into a healthy, balanced diet if eaten in moderation.

Ideally, try adding your own healthy toppings at home — like fruits, vegetables, cheese, eggs, or nut butter — to make a more balanced meal. It’s also a good idea to avoid fast food versions.

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