Cream puff, eclair, custard or cream filled, NS as to icing
Common food
Photo: Wikipedia
A light, airy choux pastry shell conceals a rich, smooth custard or cream filling, creating a delightful contrast between the crisp exterior and the cool, velvety interior. Nutritionally, it's a high-fat, high-calorie treat, with over 24 grams of fat per 100 grams, primarily from the butter in the pastry and the dairy in the filling.
Calorie split: 6% protein · 16% carbs · 78% fat
↓ Full nutrition💚 Why it's loved
People adore the classic textural contrast—the delicate, slightly crisp shell giving way to a cool, luscious, and flavorful cream center. Its versatility allows for endless variations, from chocolate-glazed éclairs to powdered-sugar-dusted cream puffs, making it a beloved staple in bakeries worldwide.
⚠️ Watch-outs & how to enjoy it better
Its high fat and calorie content can contribute to weight gain if consumed frequently, and the refined carbs and sugar can cause a rapid blood-sugar spike. Those with lactose intolerance or dairy allergies should be cautious. To counteract this, enjoy a small portion (1-2 pieces) as a deliberate treat, and pair it with a source of protein or fiber, like a handful of nuts or a piece of fruit, to slow digestion.
Key benefits
- Provides a quick source of energy from carbohydrates and fats
- Contains some protein from eggs and dairy in the filling
- A source of calcium if made with milk or cream-based custard
- Offers a small amount of iron from the flour and eggs
- Can be a mood-boosting, indulgent treat in moderation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hollow, puffed shape of choux pastry is created by steam during baking; the high moisture content in the dough turns to steam, inflating the pastry before the structure sets.
Full nutrition (USDA data · scales with serving)
| Water | 59.6 g |
| Energy | 280 kcal |
| Protein | 4.2 g |
| Total lipid (fat) | 24.4 g |
| Carbohydrate, by difference | 11.1 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 38.0 mg |
| Iron, Fe | 0.89 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 68.0 mg |
| Potassium, K | 79.0 mg |
| Sodium, Na | 132 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 8.2 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.75 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 28.0 ug |
| Folic acid | 15.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 55.7 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 238 ug |
| Retinol | 237 ug |
| Carotene, beta | 16.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 88.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 13.3 g |
| SFA 4:0 | 0.50 g |
| SFA 6:0 | 0.39 g |
| SFA 8:0 | 0.24 g |
| SFA 10:0 | 0.56 g |
| SFA 12:0 | 0.66 g |
| SFA 14:0 | 2.1 g |
| SFA 16:0 | 6.3 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.41 g |
| MUFA 18:1 | 5.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 0.82 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 135 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?
The primary difference is shape and topping. A cream puff is typically round, while an éclair is oblong. Éclairs are almost always topped with a chocolate glaze, whereas cream puffs are often dusted with powdered sugar or left plain.
Why is the pastry called 'choux'?
It comes from the French word for 'cabbage' (chou), as the small, round mounds of dough are said to resemble little cabbages when baked.
Can cream puffs be made ahead of time?
Yes. The baked, unfilled shells can be stored in an airtight container at room temperature for a day or two, or frozen for up to a month. Fill them just before serving to prevent the pastry from becoming soggy.
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 2.80 kcal/g · 6% calories from protein · 0.3 g fiber · 2.4 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: 1.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.