How many calories in a croissant + how healthy are they?

A warm, flakey, just-out-the-oven croissant is hard to resist, especially when you walk into a bakery and that buttery French pastry smell wafts under your nostrils. But how many calories are actually in a croissant and how healthy are they?

From goey almond croissants to melt-in-your-mouth chocolate, croissants are sticky treats which almost always seem like a great breakfast choice when you’re on the go. I mean, who doesn’t love a Pret croissant on the way to work? But could the French pastry spike your blood sugar levels too quickly and are there healthier alternatives for breakfast?

How many calories are in a croissant?

Biting into the sweet goodness of a croissant, whether you’re sitting at a Parisian café watching the world go by, or just on your daily commute, could be the highlight of your day, however, you could be starting your day by eating up to 500 calories – depending on what kind of croissant you’ve opted for.

Of course, the calorie count varies depending on where you buy your croissant, how big your croissant is and if it has any fillings in it. Some brands and websites will display the calorie content, so it’s worth checking before you buy.

As expected, a plain croissant will have fewer calories than one filled with chocolate or other sweet sticky stuff. But a plain, butter croissant still comes in around 250 – 300 calories.

Calories in a plain croissant: Pret - 280 | Starbucks - 250 | Greggs - 290 | Sainsbury - 280

If you have a soft spot for a croissant with a bit more flavour (make ours an almond croissant, please) – such as a Pain au Chocolat or even a savoury version you'll be consuming more calories. Waitrose’s almond croissants come at just under 500 calories, while you can consume around 400 - 500 calories for a chocolate version.

A quick recap on how many calories we should be eating each day... The NHS recommends that women consume around 2,000 calories per day, and if you’re trying to lose weight this figure falls to 1,400 calories a day. All of this, of course, depends on your age, weight, height and how much you exercise daily.

How healthy are croissants?

When looking at how healthy croissants are, it’s not just the number of calories you need to watch out for. Nutritionist GQ Jordan explains that if the flaky treat is consumed regularly it can also be bad news for our health.

‘Croissants do contain some nutrients but not in the optimal ratios and ranges. They are high in refined carbohydrates which spike blood sugar levels and saturated fats which are less supportive of your health and energy levels,’ she tells Women’s Health.

Refined carbohydrates, which are a nod to the pastry used, if eaten in large quantities, can lead to health problems such as diabetes, according to a 2016 study. While too much saturated fat, such as butter, in our diet can affect our cholesterol levels.

So, how can we enjoy a croissant occasionally but still get some nutritional benefits? ‘Opting for half a croissant with some Greek yoghurt and dark berries will give you more stable energy levels later on.’

But it’s not all doom and gloom, as Jordan explains: ‘Your healthiest diet is one that has space for the foods you love – it’s all about making nutritious choices 80% of the time that support your energy and health, leaving 20% for maybe less nutritious choices that give you joy.’

So, what other healthy breakfast options are there?

On the days when that warm croissant is out of the question, what should you be reaching for instead? ‘Choose options that provide a balance of nutrients and sustained energy,’ says Jordan, who suggests opting for one of these alternatives:

Greek yoghurt with berries, pumpkin seeds and nuts: Greek yoghurt (170g) is high in protein and probiotics, which are great for gut health. Adding a handful of berries provides antioxidants and fibre, while 1 tbsp of seeds and nuts offer healthy fats and additional protein.
Summer berries smoothie: Blend 200ml unsweetened almond milk, 150g Greek yoghurt, half a banana, 50g fresh spinach, 100g mixed berries, and 1 tbsp chia seeds until smooth.
Scrambled eggs with smoked salmon and spinach: Whisk 3 eggs with salt and pepper. Cook spinach in 1 tsp olive oil, add eggs and scramble, then mix in 50g smoked salmon.
Avocado and black bean breakfast burrito: Scramble 2 eggs, season with salt and pepper. Spread 1 mashed avocado on a warm whole wheat tortilla, add eggs, 100g black beans, and 30g grated cheese. Roll up and serve with salsa.

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