Cream puff, eclair, custard or cream filled, iced, reduced fat
Common food
Photo: Wikipedia
A light, airy choux pastry shell concealing a rich custard or whipped cream filling, all cloaked in a glossy, sweet icing. The contrast between the crisp, delicate shell and the smooth, cool interior is its signature delight. This reduced-fat version cuts calories and fat while preserving the classic, indulgent experience.
Calorie split: 6% protein · 68% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect balance of textures—the crisp, slightly sweet shell giving way to a lush, creamy center. It's a versatile treat enjoyed as a coffee break pastry, a dessert finale, or a celebratory centerpiece.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and refined carbohydrate content can lead to rapid blood-sugar spikes, making it a cautionary choice for those managing diabetes. The common allergens wheat, eggs, and dairy are all present. To enjoy mindfully, pair it with a source of protein or healthy fat (like a handful of nuts) to slow sugar absorption, and practice strict portion control.
Key benefits
- Lower in fat than traditional cream puffs or éclairs.
- Provides a quick source of energy from carbohydrates.
- Offers a small amount of protein from the egg-based pastry and dairy filling.
- Can satisfy a sweet craving with a controlled portion.
- The choux pastry is naturally low in fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hollow center of choux pastry is created by steam during baking—the high water content in the dough turns to steam, puffing the pastry up and leaving a perfect pocket for filling.
Full nutrition (USDA data · scales with serving)
| Water | 46.1 g |
| Energy | 242 kcal |
| Protein | 3.5 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 41.9 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 33.4 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 68.0 mg |
| Sodium, Na | 261 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 6.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.61 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 18.0 ug |
| Folic acid | 9.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 33.5 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 22.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 63.0 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 4.0 mg |
| Theobromine | 39.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.01 g |
| SFA 16:0 | 0.90 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.24 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) | 0.00 g |
| Cholesterol | 50.0 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's the difference between a cream puff and an éclair?
Shape and topping. A cream puff is typically round and often dusted with powdered sugar or drizzled with icing. An éclair is oblong and traditionally topped with a layer of chocolate icing.
Is the 'reduced fat' version significantly different?
Yes, it typically uses lighter fillings (like whipped topping or light custard) and may have a thinner icing, reducing fat and calories compared to the full-fat version made with heavy cream and butter.
Can I freeze these pastries?
It's best to freeze the unfilled choux shells. Once filled, the moisture from the cream will make the pastry soggy upon thawing. Fill them just before serving.
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 2.42 kcal/g · 6% calories from protein · 1.0 g fiber · 33.4 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: 3.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.