Croissant, cheese
Common food
Photo: Wikipedia
A golden, flaky croissant enriched with a savory cheese filling, offering a buttery, crisp exterior that shatters on the bite, giving way to a soft, layered interior. Each 100g serving packs 414 calories, with a notable 20.9g of fat and 9.2g of protein, making it a rich, energy-dense pastry.
Calorie split: 9% protein · 46% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect marriage of buttery, laminated dough and the savory, umami depth of melted cheese, creating a luxurious textural and flavor contrast. It's a beloved staple in bakeries worldwide, symbolizing indulgence and a classic continental breakfast.
⚠️ Watch-outs & how to enjoy it better
Its high calorie, fat, and refined carbohydrate content can contribute to blood sugar spikes and may not suit low-fat or low-calorie diets. To counteract, pair a smaller portion with a side of protein (like eggs) or fiber (like a salad) to slow digestion and increase satiety.
Key benefits
- Provides a quick source of energy from carbohydrates and fats.
- Contains protein for muscle maintenance and satiety.
- Offers calcium from the cheese filling for bone health.
- Can be a satisfying part of a balanced breakfast or snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic flaky layers of a croissant are created by laminating butter into dough through a process of repeated folding and rolling, a technique perfected in 19th-century France.
Full nutrition (USDA data · scales with serving)
| Water | 21.0 g |
| Energy | 414 kcal |
| Protein | 9.2 g |
| Total lipid (fat) | 20.9 g |
| Carbohydrate, by difference | 47.0 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 11.3 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 130 mg |
| Potassium, K | 132 mg |
| Sodium, Na | 361 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 26.8 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.33 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 74.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 103 ug |
| Choline, total | 38.8 mg |
| Vitamin B-12 | 0.32 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 204 ug |
| Retinol | 197 ug |
| Carotene, beta | 89.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.6 g |
| SFA 4:0 | 0.50 g |
| SFA 6:0 | 0.29 g |
| SFA 8:0 | 0.17 g |
| SFA 10:0 | 0.38 g |
| SFA 12:0 | 0.43 g |
| SFA 14:0 | 1.6 g |
| SFA 16:0 | 4.8 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 6.5 g |
| MUFA 16:1 | 0.36 g |
| MUFA 18:1 | 5.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.31 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 57.0 mg |
Amino acid profile (per 100g)
Estimated from Croissants, cheese — USDA does not publish this profile for Croissant.
| Tryptophan | 0.11 g |
| Threonine | 0.30 g |
| Isoleucine | 0.41 g |
| Leucine | 0.69 g |
| Lysine | 0.37 g |
| Methionine | 0.19 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.30 g |
| Valine | 0.45 g |
| Arginine | 0.36 g |
| Histidine | 0.21 g |
| Alanine | 0.34 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.30 g |
| Proline | 0.89 g |
| Serine | 0.48 g |
FAQ
Is a cheese croissant healthier than a plain one?
Generally, no. The added cheese increases the fat, calorie, and sodium content compared to a plain croissant, though it does add some protein and calcium.
Can I freeze cheese croissants?
Yes, they freeze well. Wrap them tightly and reheat in a toaster oven or conventional oven at 350°F (175°C) for 5-10 minutes to restore crispness. Avoid microwaving, as it can make them soggy.
What cheese is typically used?
Common choices are Gruyère, Emmental, or a good melting Swiss for a nutty flavor, or cheddar for a sharper taste. Some use a blend.
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 4.14 kcal/g · 9% calories from protein · 2.6 g fiber · 11.3 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: 2.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.