Nutrition facts
Calories in a chocolate croissant
Pain au chocolat is the most searched pastry in France, and the distance between the bakery version and the packaged one is a separate line of the table rather than a nuance.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One chocolate croissant · bakery size | 70 g | 296 kcal | 5.7 g | 31.8 g | 15.7 g | 2.1 g |
| A small one · prepacked size | 55 g | 233 kcal | 4.5 g | 25 g | 12.4 g | 1.7 g |
| A large one · a generous bakery | 85 g | 360 kcal | 7 g | 38.6 g | 19.1 g | 2.6 g |
| The Ciqual reference · from a bakery | 100 g | 423 kcal | 8.2 g | 45.4 g | 22.5 g | 3 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Chocolate croissant, from bakery
- Energy
- 423 kcal
- Protein
- 8.2 g
- Carbohydrate
- 45.4 g
- of which sugars
- 12.8 g
- Fat
- 22.5 g
- Fiber
- 3 g
- Sodium
- 392 mg
Chocolate croissant vs pure butter croissant, from a bakery
Two pastries from the same window, at equal weight. The gap is smaller than the intuition.
| Food | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Chocolate croissant | 423 kcal | 8.2 g | 45.4 g | 22.5 g | 3 g |
| Pure butter croissant, from a bakery | 420 kcal | 7.3 g | 45.7 g | 22.6 g | 2.5 g |
Weight for weight, the chocolate croissant: 1% more energy.
What a table of values does not say
- The per-100 g value matches no real pain au chocolat: the bakery size runs around 70 g, and that is the weight to apply.
- Most of its density comes from the laminated butter, not from the chocolate. A plain croissant sits very close to it at equal weight.
- The table separates the bakery version from the prepacked one, and the gap between the two lines is real: industrial recipes do not use the same fats.
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorAn average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories d'un pain au chocolat.