Croissant Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of croissant contains 406 calories, 8.2g protein, 45.8g carbs, and 21g fat. Croissant is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 406 kcal | 20% |
| Protein | 8.2g | 16% |
| Carbohydrates | 45.8g | 17% |
| Total Fat | 21.0g | 27% |
| Fiber | 2.6g | 9% |
| Sodium | 428.0mg | 19% |
| Calcium | 17.0mg | 1% |
| Iron | 118.0mg | 656% |
| Magnesium | 0.80mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.33mg | 0% |
| Vitamin A | 0.19mcg | 0% |
| Phosphorus | 117.0mg | 9% |
Is Croissant Good for You?
Croissant is a moderate source of protein and energy but relatively high in fat and sodium. Per 100g, it provides 8.2g of protein (16% Daily Value), 406 calories (20% Daily Value), and 21g of total fat (27% Daily Value). While it offers some nutritional value, it is best enjoyed in moderation as part of a balanced diet due to its high fat and sodium content.
Key Health Benefits of Croissant
Protein for muscle maintenance: With 8.2g of protein per 100g serving, croissant provides meaningful amino acids to support muscle repair and satiety throughout the morning.
Iron-rich for oxygen transport: It is exceptionally high in iron, delivering 118mg per 100g (656% Daily Value), which helps your body produce hemoglobin and transport oxygen to cells.
Zinc for immune function: Croissant contains 100mg of zinc per 100g (909% Daily Value), a mineral essential for immune response, wound healing, and protein synthesis.
Carbohydrates for energy: The 45.8g of carbohydrates per 100g (17% Daily Value) makes it is a quick energy source, ideal for breakfast or pre-workout fuel.
Fiber for digestive health: At 2.6g of fiber per 100g (9% Daily Value), it is supports healthy digestion and helps maintain stable blood sugar levels.
How Does Croissant Compare?
Croissant stands out among pastries for its notably high iron and zinc content—delivering over 650% and 900% of daily values, respectively. In contrast, similar pastries like Danish pastries or brioche typically provide far less of these minerals. This makes croissant a surprising micronutrient powerhouse, though its fat and calorie content remains comparable to other butter-based baked goods.
Frequently Asked Questions
How many calories is in croissant?
A 100g serving of croissant contains 406 calories, which represents 20% of a typical 2,000-calorie daily diet. A standard-sized croissant (roughly 57g) would provide approximately 231 calories.
Is croissant good for weight loss?
Croissant is not ideal for weight loss due to its high fat content (21g per 100g) and calorie density of 406 kcal per 100g. However, it is can be enjoyed occasionally in small portions as part of a calorie-controlled diet, especially when paired with protein-rich toppings.
How much protein does croissant have?
Croissant contains 8.2g of protein per 100g serving, which equals 16% of the Daily Value. This makes it is a reasonable source of protein for a pastry, though it is not as protein-dense as eggs or Greek yogurt.
Can I eat croissant on a keto diet?
Croissant is not suitable for a strict keto diet because it is contains 45.8g of carbohydrates per 100g—far exceeding typical daily carb limits of 20-50g. Its high carb-to-fat ratio makes it incompatible with ketogenic macros.
How long does croissant stay fresh?
A freshly baked croissant is best consumed within 24 hours at room temperature to maintain its flaky texture. For longer storage, it is can be frozen for up to 3 months and reheated in a 350°F oven for 5-10 minutes to restore crispness.
How to Track Croissant Nutrition with Gram
The Gram app makes logging croissant effortless—simply snap a photo using our AI food scanner and it instantly identifies the pastry and portion size. You’ll see a complete nutrient breakdown including all macronutrients and micronutrients, allowing you to track your daily iron, zinc, and calorie intake at a glance. This takes the guesswork out of nutrition tracking and helps you make informed dietary choices.
Frequently Asked Questions
How many calories is in croissant?
A 100g serving of croissant contains 406 calories, which represents 20% of a typical 2,000-calorie daily diet. A standard-sized croissant (roughly 57g) would provide approximately 231 calories.
Is croissant good for weight loss?
Croissant is not ideal for weight loss due to its high fat content (21g per 100g) and calorie density of 406 kcal per 100g. However, it is can be enjoyed occasionally in small portions as part of a calorie-controlled diet, especially when paired with protein-rich toppings.
How much protein does croissant have?
Croissant contains 8.2g of protein per 100g serving, which equals 16% of the Daily Value. This makes it is a reasonable source of protein for a pastry, though it is not as protein-dense as eggs or Greek yogurt.
Can I eat croissant on a keto diet?
Croissant is not suitable for a strict keto diet because it is contains 45.8g of carbohydrates per 100g—far exceeding typical daily carb limits of 20-50g. Its high carb-to-fat ratio makes it incompatible with ketogenic macros.
How long does croissant stay fresh?
A freshly baked croissant is best consumed within 24 hours at room temperature to maintain its flaky texture. For longer storage, it is can be frozen for up to 3 months and reheated in a 350°F oven for 5-10 minutes to restore crispness.
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Nutrition data sourced from USDA FoodData Central. Track croissant and thousands of other foods with the Gram app.