Flaky, buttery croissants are a staple in the UK diet for a reason. “They’re simply delicious,” says nutritionist Nichola Ludlam-Raine. Little can beat the breakfast pastry, especially when warm from the oven on a weekend morning, which might explain a finding by the market research company Mintel that half of us have them at least a few times a month.
But just as the price of a croissant can range from £1.10 in supermarkets to upwards of £5 in artisan bakeries, their nutritional value varies dramatically. While they are famously enjoyed by slim Parisians for breakfast (though the pastry was actually created in Austria), croissants can pack huge numbers of calories and high amounts of fat.
Ludlam-Raine explains exactly what the pastries do to your health and how to shop more savvily to find the healthiest options on the high street.
Jump to:
- The healthiest croissants on the high street, ranked
- Are croissants healthy?
- How to make your croissant healthier
Croissants ranked from least healthy to healthiest
Ludlam-Raine looked at the nutritional information for 38 croissants from high-street chains and supermarkets to identify the healthiest and least healthy options.
Chocolate
Least healthy
Healthiest: Co-op Irresistible pain au chocolat
Least healthy: Starbucks pain au chocolat
Chocolate-filled croissants and pains au chocolat are delicious but, unfortunately, are the least healthy option, according to Ludlam-Raine. Compared with plain, ham and cheese, and almond varieties, they contain the most added sugar.
“They offer little nutritional value beyond energy and tend to be less filling, making it easy to overeat,” she says.
The least healthy option examined was the pain au chocolat from Starbucks, she says. “It is very high in calories (424), saturated fat (15g), and sugar (14g), meaning it provides a large amount of energy with relatively little nutritional benefit,” she explains.
If you want to seek out a healthier alternative, the pain au chocolat from the Co-op is your best bet. “It is the lowest in calories (270), fat (14g), sugar (6.5g), and salt (0.4g), making it the most balanced choice in a category typically high in both fat and sugar.”
Ham and cheese
Healthiest: Pret ham and cheese croissant
Least healthy: Gail’s ham and cheese croissant
Ham and cheese croissants contain plenty of protein and calcium, thanks to the meat and cheese. “But they are typically higher in salt and saturated fat, especially if made with processed ham and generous amounts of cheese,” Ludlam-Raine says.
The least healthy option examined was the Gail’s version, largely because it was much bigger than those from other chains. “Across all categories, the key factors that make some options less healthy are larger portion sizes leading to higher calorie content, higher butter content contributing to saturated fat, and added fillings increasing sugar or salt,” she says.
“It is very high in calories (768), fat (50g), saturated fat (33g), and salt (2.6g),” she adds. That is around 65 per cent above the maximum recommended daily saturated fat intake for women and 10 per cent above the limit for men. It also contains roughly 43 per cent of the 6g daily salt limit the NHS advises, as a high-salt diet can raise blood pressure and, in turn, the risk of heart attacks and strokes.
The ham and cheese croissant from Pret, which is much smaller, contains a fraction of the calories (314) and saturated fat (9.8g), while still providing a good amount of protein (13.5g). “This can help with fullness,” she notes.
Almond
Healthiest: Tesco all-butter almond croissant
Least healthy: Gail’s almond croissant
“Although higher in calories and sugar due to the frangipane filling, almond croissants do provide some healthy fats, vitamin E, and a small amount of protein from the almonds, giving them a slight nutritional edge,” Ludlam-Raine says. “It’s also my personal favourite.”
“The healthiest option is the Tesco all-butter almond croissant.” It is lower in calories (310), fat (17.6g), sugar (9.4g), and salt (0.32g) compared with the 10 others she looked at. “This makes it a more moderate choice in what is generally the most indulgent category,” she says.
The almond croissant at Gail’s was the least healthy. Again, it is much larger than those from supermarkets and other coffee shops.
“It is extremely high in calories (751), fat (48g), saturated fat (20g), and sugar (29g), making it closer to a full meal’s worth of energy and far exceeding typical recommendations for saturated fat in one sitting,” Ludlam-Raine says.
Plain
Healthiest
Healthiest: M&S all-butter croissant
Least healthy: Starbucks butter croissant
The simple, plain croissant is the healthiest option to choose when browsing the pastry selection. “It’s still high in butter and low in fibre, but without added sugars or processed fillings, so it’s the lowest in calories, sugar, and overall extras,” Ludlam-Raine says. “It’s also the easiest to add more nutritious fillings to.”
The M&S all-butter croissant had fewer calories (183) than the 10 others Ludlam-Raine considered. “This makes it a better option from an energy-balance perspective, while fat and sugar levels are fairly similar across the category,” she says.
The least healthy was the Starbucks butter croissant. “At 414 calories, with among the highest fat (21g), saturated fat (14g), and salt (1.1g), it is the most energy-dense and least favourable for heart health,” Ludlam-Raine adds.
Are croissants healthy?
“Croissants are often labelled as ‘unhealthy’ because they’re made with refined white flour and a significant amount of butter, which makes them relatively high in calories, saturated fat, and low in fibre,” Ludlam-Raine notes. There’s also the portion size. Croissants used to fit in the palm of your hand but have bloated to the point where they can now practically feed four.
A plain croissant can contain 14g of saturated fat. This is the type of fat we’re told to limit – women are advised to have a maximum of 20g daily, while men are told to stick to no more than 30g – as it can raise “bad” cholesterol and increase the risk of heart disease.
The same plain croissant offers less than a tenth of the recommended intake of fibre, a nutrient we should all be eating more of for better heart and gut health. “From a nutrition perspective, the low fibre content means they’re less filling and can lead to quicker hunger,” Ludlam-Raine notes.
At up to 400 calories per plain croissant, they’re also very energy-dense. “So it’s easy to eat more calories than you might realise,” she says. Almond and chocolate versions can be even more calorific and contain up to seven teaspoons of sugar (29g) – the maximum recommended daily intake.
“That said, it’s your overall dietary pattern that matters most – not one single food,” says Ludlam-Raine. “One or two croissants a week or month isn’t going to cause harm within the context of a healthy diet.”
Croissants still offer energy – in the form of carbohydrates and fats – which can be useful, especially if you’re active, she explains.
“They also contain small amounts of B vitamins from the flour and, importantly, enjoyment and satisfaction, which are key parts of a healthy relationship with food. Food isn’t just about nutrients – it’s also about pleasure, culture, and balance.”
How to make your croissant healthier
Ludlam-Raine says croissants are an indulgent treat worth enjoying. Adding some nutrient-dense fillings or sides, however, can make them a more balanced meal that supports energy levels, blood sugar, fullness, and overall health.
Plain croissants
With a plain croissant, the filling options are endless, but nutritionally balanced choices that Ludlam-Raine suggests include smoked salmon, cream cheese, and spinach, or nut butter with banana. Salmon is high in protein, which will help keep you full, and omega-3 fatty acids, which have been linked to better brain health.
Nut butter, such as peanut or almond, is high in protein and healthy fats, while a banana provides around 3g of fibre.
Chocolate croissants / pain au chocolat
Ludlam-Raine recommends serving chocolate croissants with yogurt and berries. “This boosts protein, fibre, and micronutrients, helping with fullness and blood sugar balance,” she says.
Almond croissant
Nut butter and sliced fruits, such as strawberries and kiwis, provide protein, fibre, and nutrients like vitamin C.
Ham and cheese
A ham and cheese croissant can be paired with eggs for extra protein, avocado for healthy fats, and a side salad for fibre.
FAQs
Are croissants good for weight loss?
“Croissants aren’t the most filling option due to their low fibre and protein content, so on their own they’re not ideal if weight loss is your goal,” Ludlam-Raine says. “However, weight loss isn’t about banning specific foods, and you can include a croissant occasionally within a calorie-controlled, balanced diet. The key is portion size, frequency, and what you pair it with.”
Is it healthier to bake your own croissants?
“Homemade croissants can be a nice option because you have more control over ingredients and portion size,” she notes. For example, you might use slightly less butter or experiment with part wholegrain flour.
“However, realistically, croissants will still be a buttery pastry, so nutritionally they won’t differ dramatically. The biggest benefit is often freshness and enjoyment rather than a major health upgrade.”
Are vegan croissants healthy?
“Vegan croissants aren’t automatically healthier, as while they don’t contain butter, they’re usually made with plant-based fats such as margarine or oils, which can still be high in fat and calories,” Ludlam-Raine explains. “But the nutritional profile can vary, and some may indeed be lower in saturated fat. Ultimately, it comes back to the overall diet. Vegan doesn’t always mean healthier – it just means different ingredients.”
Plates kindly provided by Falcon Enamelware