Croissant earns a 'Good' FoodScore of 68/100, primarily due to its minimally processed nature and beneficial micronutrient content, despite some saturated fat.
This food is minimally processed, classified as NOVA 1.
It provides 14% of the Daily Value for Folate per 100g serving.
A 100g serving contains 7.4g of protein, contributing to daily needs.
It has 0g of added sugar, making it a better choice than many baked goods.
Contains 5.0g of saturated fat per 100g, which is a notable amount.
Scores +6 points above the fruit category average (62/100 across 69 foods).
Fiber
2.5g
9% of Daily Value
Protein
7.4g
15% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
274mg
12% of Daily Value
+
What it brings to the table
Fiber (2.5g)+2
Protein (7.4g)+3
Micronutrients (Vitamin A, Folate, Riboflavin)+6
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (5.0g)-3
Why it scores 68
Croissant achieves a FoodScore of 68/100, placing it in the 'Good' category. A significant contributor to its positive score is its classification as NOVA 1, indicating it is a minimally processed food, which earns a substantial +10 bonus. It also receives bonuses for its macronutrient profile, specifically +2 points for providing 2.5g of fiber per 100g and +3 points for its 7.4g of protein. Furthermore, its micronutrient content adds +6 points, with notable contributions from Vitamin A, Folate, and Riboflavin. For instance, a 100g serving provides 14% of the Daily Value for Folate and 10% for Vitamin A. However, the food does incur a penalty of -3 points due to its saturated fat content of 5.0g per 100g. To achieve a higher score, a croissant would need to reduce its saturated fat content and potentially increase its fiber and other beneficial micronutrients, or be made with ingredients that naturally offer a more favorable nutrient profile.
Health benefits
What the nutrients in croissant actually do for you, grounded in established dietary science.
Supports Bone Health
Croissant contributes to bone health through its modest content of essential minerals. A 100g serving provides 30mg of calcium and 13mg of magnesium. While these amounts are not exceptionally high, they contribute to the daily intake of these minerals, which are crucial for maintaining bone density and structure. Dietary guidelines emphasize the importance of consistent intake of calcium and magnesium from various food sources to support strong bones throughout life. Including foods like croissants as part of a balanced diet can help meet these needs, especially when paired with other calcium-rich foods.
Aids Red Blood Cell Formation
The croissant provides nutrients that are important for red blood cell formation. It contains 1.1mg of iron, which is 6% of the Daily Value, and 14% of the Daily Value for Folate per 100g. Both iron and folate are critical for the production of healthy red blood cells, which transport oxygen throughout the body. Folate, in particular, is vital for cell division and DNA synthesis. While not a primary source, regular consumption of foods contributing these nutrients can help prevent deficiencies and support overall energy levels and cellular function.
Contributes to Energy Metabolism
Croissant contributes to energy metabolism due to its B vitamin content. A 100g serving provides 8% of the Daily Value for Vitamin B12 and 14% for Folate. B vitamins are coenzymes involved in numerous metabolic pathways, helping the body convert food into energy. Vitamin B12 is particularly important for nerve function and the formation of red blood cells, while folate plays a role in DNA synthesis and repair. Including foods with these B vitamins helps ensure efficient energy production and overall cellular health.
Source of Protein for Muscle Maintenance
Croissant offers a notable amount of protein, which is essential for muscle maintenance and repair. With 7.4g of protein per 100g serving, it contributes to your daily protein intake. Protein is a fundamental building block for tissues, enzymes, and hormones in the body. While not as high as lean meats or legumes, this amount can help meet protein needs, especially when combined with other protein-rich foods throughout the day. Dietary guidelines recommend consuming adequate protein to support satiety and preserve muscle mass.
Croissant earns a 'Good' FoodScore of 68/100, primarily due to its minimally processed nature and beneficial micronutrient content, despite some saturated fat.
How to eat it
Croissants are a popular baked good, often enjoyed as a breakfast item or a snack in the US diet. They are typically consumed plain, with butter or jam, or as part of a sandwich. Due to their calorie density, portion control is key. A single 100g serving provides 254 calories, so consider pairing it with nutrient-dense options to create a balanced meal.
To enhance nutrient intake, pair a croissant with fresh fruit and a source of lean protein like Greek yogurt or eggs.
Store croissants in an airtight container at room temperature for up to two days, or freeze for longer storage to maintain freshness.
Consider using a croissant as a base for a savory breakfast sandwich with vegetables and lean protein to boost fiber and micronutrients.
Warm croissants gently in an oven or toaster oven to restore their flaky texture before eating.
Things to keep in mind
For most healthy adults, croissants do not present significant cautions at normal serving sizes. However, individuals with a wheat allergy or gluten intolerance must avoid croissants due to their primary ingredient. Those with lactose intolerance may experience digestive discomfort, as croissants typically contain butter. The saturated fat content, at 5.0g per 100g, should be considered by individuals monitoring their fat intake for cardiovascular health, as excessive consumption could contribute to higher intake of less healthy fats.
A croissant can be part of a healthy diet when consumed in moderation. It scores 68/100 on FoodScore, indicating it's a 'Good' choice. It provides beneficial micronutrients like Folate (14% DV) and Vitamin A (10% DV), and 7.4g of protein per 100g. However, it also contains 5.0g of saturated fat, so balancing it with other nutrient-dense foods is important.
Is a croissant good for weight loss?
While a croissant provides some protein and fiber, its calorie density (254 calories per 100g) means it should be consumed mindfully for weight loss. Portion control is crucial. Pairing it with high-volume, low-calorie foods like vegetables or fruits can help manage overall calorie intake and promote satiety.
Is a croissant ultra-processed?
No, a croissant is classified as NOVA 1, meaning it is a minimally processed food. This classification indicates it's made from basic ingredients with minimal alteration, distinguishing it from ultra-processed foods that often contain many additives and artificial ingredients.
How can I make a croissant healthier?
To make a croissant a healthier part of your meal, focus on what you pair it with. Add lean protein like eggs or turkey, and plenty of vegetables or fruit to increase fiber and micronutrient intake. Opt for plain croissants over filled or frosted varieties to avoid added sugars and excessive fats.
What are some healthier alternatives to a croissant?
For a healthier alternative, consider whole-grain toast with avocado and an egg, or oatmeal with berries and nuts. These options typically offer more fiber, less saturated fat, and a higher density of micronutrients, providing sustained energy and greater nutritional benefits.
Does a croissant have a lot of sugar?
A plain croissant typically has no added sugar, which is a positive nutritional aspect. However, some specialty croissants may contain added sugars in fillings or glazes. Always check the specific product's nutrition label if you are concerned about sugar content.
Can I eat a croissant if I have high cholesterol?
Individuals managing high cholesterol should be mindful of the croissant's saturated fat content, which is 5.0g per 100g. While occasional consumption may be fine, regular intake of foods high in saturated fat can impact cholesterol levels. Consult with a healthcare professional or registered dietitian for personalized dietary advice.