Cream puff, eclair, custard or cream filled, iced
Common food
Photo: Wikipedia
A cream puff, éclair, or similar filled pastry is a light, airy choux dough shell, baked until golden and hollow, then generously filled with rich vanilla custard or whipped cream and often topped with a glossy chocolate or fondant icing. The experience is a delightful contrast: a crisp, slightly chewy exterior gives way to a cool, smooth, and intensely creamy center. Nutritionally, it's a high-energy treat, packing over 300 kcal per 100g, with the majority of calories coming from fats and refined carbohydrates.
Calorie split: 5% protein · 45% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect textural symphony—the shatter of the icing, the tender pastry, and the lush, cold filling. It's a versatile canvas for flavors, from classic vanilla to matcha or salted caramel, and holds a cherished place in French pâtisserie and dessert culture worldwide.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and refined carbohydrate content can cause rapid blood-sugar spikes, and the rich fat makes it very calorie-dense, which is a concern for those managing weight or blood sugar. The common allergens are wheat (gluten), eggs, and dairy (milk). To counteract this, enjoy a smaller portion alongside a source of protein or fiber (like a handful of nuts) to slow sugar absorption, and consider it an occasional indulgence rather than a daily snack.
Key benefits
- Quick source of energy due to high carbohydrate and fat content.
- Provides a small amount of protein from the egg-based dough and dairy filling.
- Can offer a psychological boost or serve as a celebratory treat.
- Choux dough is naturally gluten-free when made without wheat flour (a specialty variation).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hollow interior of choux pastry, the base for cream puffs, is created by steam. The high-moisture dough generates enough steam during baking to puff the pastry and create its signature pocket, which was a revolutionary technique in 16th-century French kitchens.
Full nutrition (USDA data · scales with serving)
| Water | 38.6 g |
| Energy | 334 kcal |
| Protein | 4.4 g |
| Total lipid (fat) | 18.5 g |
| Carbohydrate, by difference | 37.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 22.1 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 71.0 mg |
| Potassium, K | 68.0 mg |
| Sodium, Na | 265 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 15.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.24 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 66.0 ug |
| Folic acid | 49.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 100 ug |
| Choline, total | 44.2 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 22.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 86.0 ug |
| Vitamin E (alpha-tocopherol) | 0.95 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 6.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 3.7 g |
| SFA 18:0 | 3.0 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 6.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 3.9 g |
| PUFA 18:3 | 0.27 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 66.0 mg |
Amino acid profile (per 100g)
Estimated from Cream puff shell, prepared from recipe — USDA does not publish this profile for Cream puff.
| Tryptophan | 0.11 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.72 g |
| Lysine | 0.50 g |
| Methionine | 0.24 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.34 g |
| Valine | 0.48 g |
| Arginine | 0.47 g |
| Histidine | 0.21 g |
| Alanine | 0.42 g |
| Aspartic acid | 0.72 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.30 g |
| Proline | 0.60 g |
| Serine | 0.59 g |
FAQ
What is the difference between a cream puff and an éclair?
The primary difference is shape and topping. A cream puff is typically round and may be dusted with powdered sugar or iced. An éclair is oblong and traditionally has a chocolate icing on top. Both use the same choux pastry and custard or cream filling.
Why is choux pastry used for these desserts?
Choux pastry is uniquely suited because its high water content creates steam to form a hollow shell when baked. This shell is strong enough to hold heavy fillings yet light and tender in texture, making it the perfect vessel for custards and creams.
Can cream puffs be made ahead of time?
Yes, but with a caveat. The baked, unfilled shells can be stored in an airtight container for 1-2 days or frozen for months. They should be filled just before serving to prevent the pastry from becoming soggy. Filled puffs are best enjoyed within a few hours.
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 3.34 kcal/g · 5% calories from protein · 0.9 g fiber · 22.1 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: 3.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.