Croissant: Calories, Nutrition & Healthier Swaps

A croissant is laminated dough made with butter, so it's high in saturated fat and low in protein and fiber — closer to a pastry than to bread.

Croissant nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Croissant: what's in it

Nutritionally it's mainly a source of energy: 406 kcal per 100 g, 284 kcal per serving.

On the open Nutri-Score algorithm, croissant gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 12 g per 100 g, against a daily reference of about 20 g.
• It's low in fiber, so add vegetables, greens or beans to the plate.
• It's calorie-dense — 406 kcal per 100 g — so portion size matters most.

How much movement is one serving?

One serving (one, 70 g) is 284 kcal — roughly 1 h 33 min of easy walking or 36 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Croissant

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Corn tortilla — 130 g, 278 kcal: −7.9 g saturated fat, −0.5 g salt.
• Rice cakes — 70 g, 266 kcal: −8 g saturated fat, −0.6 g salt.
• Buckwheat crispbread — 90 g, 297 kcal: −7.9 g saturated fat, +4.5 g fibre.
• Rye crispbread — 90 g, 288 kcal: −8 g saturated fat, +13 g fibre.