Indulge in a Flaky Ham and Cheese Croissant Without the Guilt

Croissants are the ultimate pastry for a luxurious breakfast or snack. The combination of flaky, buttery dough filled with salty ham and melted cheese is hard to resist. But with all those rich ingredients, you may be wondering just how many calories are packed into one of these decadent pastries. Read on to learn the calorie count and full nutrition profile of a classic ham and cheese croissant.

Calorie Count of a Typical Ham and Cheese Croissant

The exact calorie content can vary slightly depending on size and specific ingredients. However a medium-sized croissant filled with about 2 ounces of ham and 1 ounce of cheese contains approximately

• 340 calories in a 4.2 ounce croissant
• 140 of those calories (40%) from fat – mostly from butter in the croissant
• 100 calories (30%) from protein – primarily the ham and cheese
• 100 calories (30%) from carbs – largely the refined flour in the dough

So a single ham and cheese croissant provides nearly 20% of calories in a 2,000 calorie diet. The rich, buttery croissant contributes significant fat and carbs, while the filling adds protein.

Nutrition Information Beyond Calories

Here’s an in-depth look at the full nutrient profile of a ham and cheese stuffed croissant:

Fat

With 20g total fat, including 13g saturated fat, the fat content is quite high, making up 40% of the calories. Most comes from the butter used to make the flaky croissant dough.

Protein

Thanks to 2oz of ham and 1oz of cheese, this savory croissant provides 15g of protein. Most comes from the processed ham lunch meat.

Carbohydrates

There are 30g net carbs in a ham and cheese croissant. The refined white flour used in croissants accounts for the bulk of these carbs that also impact the calorie count.

Sodium

Processed meats like ham and cheese raise the sodium content significantly, with a whopping 910mg per croissant. That’s over a third of the daily recommended limit.

Sugar

In addition to carbs from refined white flour, croissants contain 7g of sugar to balance out some of the saltiness.

Micronutrients

You’ll get a small amount of calcium and B vitamins, but croissants are lacking in nutrients like vitamin C, vitamin A, iron, and potassium found more prevalently in whole foods.

Tips for Enjoying Croissants More Healthfully

Here are some easy ways to enjoy the taste of a ham and cheese croissant while cutting back on calories, fat, and sodium:

• Opt for a “mini” or smaller sized croissant
• Use reduced-fat cheese as the filling
• Choose leaner turkey over higher-fat ham
• Load up with extra veggies like tomato and spinach
• Share it with a friend instead of eating the whole thing
• Pair it with Greek yogurt and fresh fruit for more protein and nutrients
• Savor it slowly and mindfully to satisfy your craving

Satisfy Your Cravings in Moderation

A ham and cheese croissant certainly makes for an indulgent bakery treat or breakfast, with around 340 calories in one pastry. While the refined carbs, saturated fat, sodium, and sugar are high, enjoying a croissant occasionally can satisfy your cravings. Just practice portion control and balance it out with nutritious foods.