Satisfy Your Hunger with a Savory Ham and Cheese Croissant

Flaky, buttery croissants filled with salty ham and melted cheese make for a deliciously indulgent breakfast or snack But you may be wondering just how many calories are packed into one of these irresistible pastries Before you take a bite, read on to find out the calorie count and nutrition information for a typical ham and cheese croissant.

Calorie Profile of a Ham and Cheese Stuffed Croissant

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

• 410 calories in a 4.2 ounce croissant
• 40% calories from fat (mostly from the butter in the croissant)
• 15% calories from protein (from the ham and cheese)
• 45% calories from carbs (mostly coming from the refined flour in the croissant)

This provides a significant amount of calories in one pastry. For reference, a 410 calorie croissant supplies over 20% of a 2,000 calorie daily diet. The buttery croissant contributes more fat and carbs, while the ham and cheese provide protein.

Nutrition Facts Beyond Calories

Beyond just calories, here is the full nutritional profile of a typical medium ham and cheese croissant:

Fat

With 18g of total fat, of which 9g is saturated fat, this ham croissant gets a good amount of its calories from fat. The butter baked into the croissant contributes most of these fatty calories.

Protein

A croissant filled with 2oz of ham and 1oz of cheese provides about 15g of protein. This comes mostly from the ham, as well as the cheese.

Carbohydrates

There are 45g net carbs in a ham and cheese croissant, which accounts for a significant portion of its calorie content. The refined flour used to make croissants is the main source of these carbs.

Sodium

All of the processed meat, cheese, and buttery baked goods result in a high 910mg of sodium in just one croissant. This is over a third of the daily recommended limit.

Sugar

In addition to refined carbs from white flour, croissants contain 9g of sugar. This gives the pastry its slightly sweet flavor.

Micronutrients

Croissants provide small amounts of calcium and B vitamins, but minimal other micronutrients like vitamins A, C, iron, and potassium that are found more abundantly in whole foods.

Tips for Enjoying Croissants More Healthfully

Here are some suggestions to lighten up your croissant while still enjoying its irresistible flavor:

• Choose a smaller or “mini” size
• Use reduced-fat cheese
• Opt for turkey or chicken over higher-fat ham
• Load up on veggie fillings like spinach and tomato
• Share it with a friend or order as an appetizer portion
• Pair with protein-rich Greek yogurt or eggs
• Enjoy alongside fresh fruit or a green salad

Satisfy Your Cravings in Moderation

A ham and cheese filled croissant certainly makes for an indulgent breakfast or snack with around 410 calories in one pastry. While high in refined carbs, sodium, and saturated fat, enjoying one occasionally can satisfy your cravings. Just be mindful of portion size and accompany it with nutritious foods to balance your meal.