Beignet
Common food
Photo: Wikipedia
A beignet is a pillowy, deep-fried choux pastry, golden-brown and crispy on the outside while remaining light and airy within. It is traditionally dusted with a generous coating of powdered sugar, offering a sweet, buttery flavor and a satisfyingly soft texture. Nutritionally, it is a high-energy treat, rich in carbohydrates and fats, providing a quick source of calories.
Calorie split: 5% protein · 51% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore beignets for their irresistible combination of a crispy, warm exterior and a soft, cloud-like interior, enhanced by the sweet, melting powdered sugar. They are deeply tied to cultural traditions, especially in New Orleans, where they are a beloved staple often enjoyed with café au lait.
⚠️ Watch-outs & how to enjoy it better
Due to their high sugar and fat content, beignets can cause rapid blood-sugar spikes and are not ideal for those monitoring caloric intake. To counteract this, pair them with a protein-rich beverage like coffee or milk, practice portion control by sharing a serving, and opt for a single beignet rather than a full plate.
Key benefits
- Provides a quick source of energy from carbohydrates
- Offers a small amount of protein from the flour and eggs
- Contains dietary fiber, albeit in a modest amount
- Can be a source of iron and B vitamins from enriched flour
- Serves as a comforting, celebratory food in many cultures
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Café Du Monde in New Orleans has served beignets continuously since 1862, and they are legally required to be served hot and covered in powdered sugar.
Full nutrition (USDA data · scales with serving)
| Water | 19.6 g |
| Energy | 417 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 20.2 g |
| Carbohydrate, by difference | 53.7 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 31.1 g |
| Calcium, Ca | 90.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 91.0 mg |
| Sodium, Na | 281 mg |
| Zinc, Zn | 0.54 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 14.0 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 96.0 ug |
| Folic acid | 60.0 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 138 ug |
| Choline, total | 25.9 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 32.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 10.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 6.5 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 6.4 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 6.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 27.0 mg |
FAQ
What is the difference between a beignet and a doughnut?
Beignets are typically square or rectangular, made from a choux or yeast dough, and are always topped with powdered sugar, while doughnuts are often round with a hole, made from a sweeter dough, and can be glazed or frosted.
Are beignets gluten-free?
Traditional beignets are made with wheat flour, so they are not gluten-free. However, gluten-free versions can be made using alternative flours like almond or rice flour.
How should beignets be served?
Beignets are best served hot and fresh, dusted with powdered sugar, and often accompanied by café au lait or hot chocolate.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.17 kcal/g · 5% calories from protein · 1.9 g fiber · 31.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.