Fast foods, croissant, with egg, cheese, and bacon
Whole food · Fast Foods
Photo: Wikipedia
A flaky, buttery croissant split and filled with a soft-cooked egg, melted cheese, and crispy bacon, creating a rich, savory breakfast sandwich. The layers of pastry shatter on the first bite, giving way to the creamy, salty, and smoky interior. It's a calorie-dense, protein-packed handheld meal that delivers immediate satisfaction.
Calorie split: 18% protein · 31% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect contrast between the delicate, buttery croissant and the hearty, savory filling. It's a beloved café staple that feels both indulgent and comforting, often enjoyed as a weekend treat or a quick, gourmet on-the-go meal.
⚠️ Watch-outs & how to enjoy it better
The combination of refined carbs, saturated fat, and sodium can contribute to blood sugar spikes and isn't ideal for those monitoring cholesterol or blood pressure. To balance it, pair with a side of fresh fruit or a simple green salad to add fiber, and consider having a smaller portion or sharing.
Key benefits
- Provides a quick, high-energy start to the day
- Good source of complete protein from egg and cheese
- Contains calcium from the cheese
- Offers a satisfying mix of textures and flavors
- Convenient, portable breakfast option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The croissant's iconic crescent shape is a 20th-century marketing invention; the original Viennese kipferl pastry that inspired it was often round or crescent-shaped but not consistently so.
Full nutrition (USDA data · scales with serving)
| Water | 45.8 g |
| Energy | 289 kcal |
| Energy | 1210 kj |
| Protein | 12.9 g |
| Total lipid (fat) | 16.4 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 22.5 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 4.8 g |
| Calcium, Ca | 146 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 602 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 26.6 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.30 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 51.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 67.0 ug |
| Choline, total | 126 mg |
| Vitamin B-12 | 0.64 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 176 ug |
| Retinol | 173 ug |
| Carotene, beta | 35.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Vitamin A, IU | 638 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 196 ug |
| Vitamin E (alpha-tocopherol) | 0.97 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 31.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.0 g |
| SFA 4:0 | 0.23 g |
| SFA 6:0 | 0.15 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.21 g |
| SFA 12:0 | 0.23 g |
| SFA 14:0 | 0.85 g |
| SFA 16:0 | 3.5 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 170 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, miniature cinnamon rolls — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.05 g |
| Threonine | 0.22 g |
| Isoleucine | 0.28 g |
| Leucine | 0.51 g |
| Lysine | 0.18 g |
| Methionine | 0.11 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.21 g |
| Valine | 0.33 g |
| Arginine | 0.26 g |
| Histidine | 0.16 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.36 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.25 g |
| Proline | 0.71 g |
| Serine | 0.37 g |
FAQ
Is this a healthy breakfast option?
While it provides protein and energy, it's high in saturated fat, sodium, and refined carbohydrates. It's best enjoyed occasionally rather than as a daily breakfast.
Can I make a lighter version at home?
Yes. Use a whole-grain croissant, add spinach or tomato, use reduced-fat cheese, and opt for turkey bacon or a poached egg to cut fat and sodium.
Why is the croissant flaky?
The flakiness comes from a lamination process, where butter is folded into the dough dozens of times, creating hundreds of thin, alternating layers of dough and fat that puff up when baked.
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 2.89 kcal/g · 18% calories from protein · 1.0 g fiber · 4.8 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: 3.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.