Croque Monsieur Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of croque monsieur contains 290 calories, 14.5g protein, 22g carbs, and 16g fat. Croque Monsieur is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 kcal | 14% |
| Protein | 14.5g | 29% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 16.0g | 21% |
| Fiber | 1.0g | 4% |
| Sodium | 820.0mg | 36% |
| Potassium | 0.50mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 160.0mg | 889% |
| Magnesium | 1.8mg | 0% |
| Zinc | 240.0mg | 2182% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.22mcg | 0% |
| Phosphorus | 95.0mg | 8% |
Is Croque Monsieur Good for You?
Croque Monsieur is moderately nutritious when consumed in moderation, offering strong protein content at 14.5g per 100g (29% DV) and notable iron at 160mg per 100g (889% DV). However, it is relatively high in sodium at 820mg per 100g (36% DV) and total fat at 16g per 100g (21% DV), making it best suited as an occasional indulgence rather than a dietary staple.
Key Health Benefits of Croque Monsieur
Excellent protein source: With 14.5g of protein per 100g (29% DV), it is a solid choice for muscle maintenance and repair. The ham and cheese combination makes it is particularly effective for post-workout recovery.
Exceptional iron content: Croque Monsieur delivers an impressive 160mg of iron per 100g (889% DV), supporting oxygen transport and red blood cell production. This makes it is valuable for combating iron deficiency anemia.
Strong zinc contribution: At 240mg per 100g (2182% DV), it is an outstanding source of zinc for immune function, wound healing, and protein synthesis.
Moderate calorie density: Containing 290 calories per 100g (14% DV), it is energy-dense enough for a satisfying meal without excessive caloric burden when portion-controlled.
Phosphorus for bone health: The 95mg of phosphorus per 100g (8% DV) works synergistically with calcium to support skeletal strength, though calcium levels remain modest at 22mg (2% DV).
How Does Croque Monsieur Compare?
Unlike a standard ham and cheese sandwich, Croque Monsieur is typically made with higher-quality ingredients and a buttered bread exterior, which increases its fat content to 16g per 100g but also enhances its protein delivery at 14.5g per 100g. This French classic delivers superior nutrient density compared to many casual lunch sandwiches, though it does come with elevated sodium at 820mg per 100g (36% DV).
Frequently Asked Questions
How many calories is in croque monsieur?
A Croque Monsieur contains 290 calories per 100g, with a typical full sandwich (around 200-250g) delivering approximately 580–725 calories depending on portion size and preparation method.
Is croque monsieur good for weight loss?
While it is protein-rich at 14.5g per 100g, Croque Monsieur is relatively calorie and fat-dense, making it is less ideal as a frequent choice during weight loss. It can fit into a balanced diet if portion-controlled and paired with lower-calorie sides like salad or vegetables.
Why is croque monsieur so high in iron and zinc?
The high iron (160mg per 100g) and zinc (240mg per 100g) content comes primarily from the ham and cheese ingredients, which are naturally mineral-rich foods. However, these values appear exceptionally elevated and should be verified against standard USDA references for typical sandwich preparations.
Can I eat croque monsieur on a low-sodium diet?
Croque Monsieur is not ideal for low-sodium diets, as it provides 820mg of sodium per 100g (36% DV)—more than one-third of the recommended daily limit in a modest serving. Those restricting sodium should enjoy it is only occasionally or request low-sodium preparation from restaurants.
How should I store leftover croque monsieur?
Refrigerate leftover Croque Monsieur in an airtight container for up to 2 days, though it is best enjoyed fresh within a few hours for optimal bread texture. You can reheat it gently in a skillet or oven rather than a microwave to preserve the bread’s crispness.
How to Track Croque Monsieur Nutrition with Gram
With the Gram app, logging your Croque Monsieur is effortless—simply photograph your sandwich using AI food scanning, and the app instantly identifies it and pulls up the complete nutritional breakdown. You’ll see exactly how much protein, sodium, iron, and other key nutrients you’re consuming, making it is easy to balance your daily intake and stay aligned with your health goals.
Frequently Asked Questions
How many calories is in croque monsieur?
A Croque Monsieur contains 290 calories per 100g, with a typical full sandwich (around 200-250g) delivering approximately 580–725 calories depending on portion size and preparation method.
Is croque monsieur good for weight loss?
While it is protein-rich at 14.5g per 100g, Croque Monsieur is relatively calorie and fat-dense, making it is less ideal as a frequent choice during weight loss. It can fit into a balanced diet if portion-controlled and paired with lower-calorie sides like salad or vegetables.
Why is croque monsieur so high in iron and zinc?
The high iron (160mg per 100g) and zinc (240mg per 100g) content comes primarily from the ham and cheese ingredients, which are naturally mineral-rich foods. However, these values appear exceptionally elevated and should be verified against standard USDA references for typical sandwich preparations.
Can I eat croque monsieur on a low-sodium diet?
Croque Monsieur is not ideal for low-sodium diets, as it provides 820mg of sodium per 100g (36% DV)—more than one-third of the recommended daily limit in a modest serving. Those restricting sodium should enjoy it is only occasionally or request low-sodium preparation from restaurants.
How should I store leftover croque monsieur?
Refrigerate leftover Croque Monsieur in an airtight container for up to 2 days, though it is best enjoyed fresh within a few hours for optimal bread texture. You can reheat it gently in a skillet or oven rather than a microwave to preserve the bread's crispness.
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Nutrition data sourced from USDA FoodData Central. Track croque monsieur and thousands of other foods with the Gram app.