Quick Answer
The number of calories in a bakery cheese danish can vary depending on the specific recipe, size, and ingredients used. However, on average, a medium-sized cheese danish from a bakery or coffee shop contains around 300-400 calories. Cheese danishes are high in calories because they are made with ingredients like refined flour, sugar, eggs, butter, cream cheese, and icing. The high fat and carb content adds up in calories quickly.
Calorie Range For Bakery Cheese Danishes
Here is a general calorie range for different sizes of bakery cheese danishes:
| Danish Size | Calorie Range |
|---|---|
| Small (2 oz) | 200-300 calories |
| Medium (3 oz) | 300-400 calories |
| Large (4 oz) | 400-500 calories |
As you can see, the calorie count increases significantly with larger cheese danish sizes. Many bakeries will sell cheese danishes in the medium 3 ounce size, which hits right in the 300-400 calorie range.
Specific Calorie Counts From Major Bakery Chains
Here are the nutrition facts for cheese danishes sold at some popular bakery and coffee shop chains in the United States:
Starbucks
- Cheese Danish (3.1 oz): 330 calories
Panera Bread
- Cheese Danish (3.5 oz): 360 calories
Au Bon Pain
- Danish Cheese (3.2 oz): 370 calories
Dunkin Donuts
- Cheese Danish (2.7 oz): 270 calories
Einstein Bros Bagels
- Cheese Danish (3 oz): 310 calories
Bruegger’s Bagels
- Danish Pastry with Cream Cheese (3.15 oz): 330 calories
As you can see, the calorie counts are very consistent across most major chains, averaging 300-400 calories for a medium sized cheese danish. Starbucks, Panera, Au Bon Pain, and Einstein Bros all have counts in the 330-370 range.
Factors That Impact Calories in a Bakery Cheese Danish
There are a several factors that contribute to the high calorie counts in cheese danishes:
Ingredients
Cheese danishes are made with high-calorie ingredients like:
- Refined flour – Enriched white flour adds calories and refined carbs
- Butter – Adds fat and calories
- Eggs – Also high in fat and calories
- Cream cheese – Full of calories and saturated fat
- Powdered sugar icing – Adds simple carbohydrates and calories
Just a small cheese danish can contain ingredients like 2 tablespoons of butter, 2 tablespoons of cream cheese, 1 tablespoon of sugar, and 2 sheets of puff pastry made with refined flour. This all adds up!
Portion Size
As shown in the calorie range earlier, the larger the portion, the more calories a cheese danish will have. A medium 3-4 ounce danish will run much higher in calories than a petite 2 ounce version.
Preparation Method
Cheese danishes are often deep fried in oil or butter for an extra crispy texture. Frying adds significant extra calories from fat. A baked cheese danish will have slightly fewer calories than a fried one.
Added Toppings
Toppings like chocolate drizzle, icing, glazes, and sprinkles can pile on extra calories, carbs, fat, and sugar. A plain cheese danish will be lower in calories than one with lots of decorative toppings.
Bakery vs Homemade
A cheese danish you make at home may have fewer calories than a bakery version, since you can control the portions and ingredients. Bakeries may be heavier handed with butter, cheese, and icing to make them more indulgent.
Nutrition Facts Breakdown for a Cheese Danish
Here is an overview of the nutrition facts in a typical medium sized (3 ounce) bakery cheese danish:
Calories
A medium cheese danish contains around 300-400 calories, depending on the specific recipe. This accounts for about 15-20% of a 2000 calorie daily intake.
Carbohydrates
There are usually around 35-45g net carbs in a medium cheese danish, coming mostly from refined flour in the pastry and added sugar. This is a significant amount of carbohydrates.
Protein
Cheese danishes are not a great source of protein. A medium pastry provides 5-8g protein typically.
Fat
The majority of calories in cheese danishes come from fat. A medium danish can contain 16-22g total fat, including 8-12g saturated fat and 0.5-1g trans fat. This comes from butter, cream cheese, eggs, and shortening or oil used in preparing the pastry.
Sugar
You’ll find around 10-15g added sugar in a medium bakery cheese danish, from ingredients like powdered sugar, corn syrup, icing, and fillings.
Sodium
Bakery cheese danishes contain around 200-300mg sodium. This comes from salt used in the dough and cheese ingredients.
Cholesterol
Expect approximately 60-80mg cholesterol in a medium sized cheese danish. This comes primarily from the eggs and cheese.
Fiber
There is very little fiber in cheese danishes, usually less than 1-2g per serving. Refined flour contains minimal fiber compared to whole grains.
Vitamins and Minerals
Cheese danishes provide very minimal vitamins and minerals. Some may get small amounts of calcium, vitamin A, and B vitamins from the cheese and eggs. But most micronutrients are lost in processing.
Health Impact of Calories in Cheese Danishes
Here is an overview of how the high calorie, fat, sugar, and refined carb content impacts your health when consuming cheese danishes:
Weight Gain
The combination of calories, refined flour, added sugar, and fat can easily lead to weight gain if cheese danishes are eaten frequently. Just one a day can add several pounds over a month or year.
Blood Sugar Spikes
Refined flour and sugar cause rapid spikes and crashes in blood sugar when eaten. This is concerning for diabetics and pre-diabetics.
Inflammation
The refined carbs and unhealthy fats in cheese danishes may cause systemic inflammation in the body long-term. This can contribute to heart disease, diabetes, and other chronic illnesses.
Energy Crashes
While cheese danishes provide a short burst of energy from sugar, this quickly drops off leaving you feeling tired and sluggish after the blood sugar crash.
Nutritional Deficiencies
The minimal vitamins and minerals in cheese danishes means they are nutritionally poor. Regular consumption may contribute to deficiencies long-term without enough fruits, veggies, lean protein, and fiber in your diet.
Heart Health
The saturated fat, cholesterol, and sodium from cheese danishes may negatively impact heart health if eaten frequently by contributing to high blood pressure and arterial plaque buildup.
Digestive Issues
Some people may experience digestive problems like bloating, gas, and cramping from the refined flour, dairy, and sugar in cheese danishes.
Healthier Danish Alternatives To Reduce Calories
If you want to enjoy an occasional danish but reduce the calorie count, here are some healthier baking substitutions to try:
Use Whole Wheat or Gluten-Free Flour
Replacing refined white flour with 100% whole wheat or gluten-free flour can increase fiber and nutrients while reducing the spike in blood sugar.
Swap Vegetable Oil for Butter
Using unsaturated vegetable oils instead of saturated butter can lower the cholesterol and saturated fat.
Reduce Added Sugar
Cut back on the amount of powdered sugar, glazes, and icing to lower the total sugar and calories.
Add Fruit Fillings
Use fresh fruit like raspberries, cherries, apples, or lemon curd instead of cream cheese or icing for a more nutritious filling.
Enhance With Nuts and Seeds
Mix in nuts like walnuts or almonds and seeds like flax or chia to increase protein, healthy fats and nutrients.
Bake Instead of Frying
Choosing to bake your cheese danish helps lower the amount of oil and butter absorbed.
Portion Control
Stick to a smaller 2-3 ounce portion to help control calories for a guilt-free treat. Split a large danish or wrap half for later.
Healthier Homemade Danish Dough
You can also make a lower calorie dough at home to create healthier danishes:
Greek Yogurt Dough
Substitute 1/2 the oil or butter in pastry dough with non-fat Greek yogurt to add protein and moisture while reducing fat and calories.
Oat Flour Dough
Replace up to 1/4 of the white flour in dough with oat flour to increase fiber and nutrients.
Cottage Cheese Dough
Mixing in dry curd cottage cheese adds protein to dough while lowering calories and carbs.
Almond Flour Dough
Use up to 30% almond flour in place of wheat flour for a boost of vitamin E and healthy fats.
Chia and Flax Dough
Stir in around 2 tablespoons each of ground chia and flax seed to add antioxidants, fiber and omega-3s.
Greek Yogurt Filling
Substitute cream cheese filling with lower fat Greek yogurt mixed with honey and lemon.
Healthiest Ways To Eat Cheese Danishes
Here are some tips to keep cheese danish consumption as healthy as possible:
Limit to Occasional Treat
Enjoy cheese danishes only occasionally as a special treat, not a daily breakfast item. The high calorie and low nutrition make them best in moderation.
Watch Portions
Stick to a smaller 2-3 ounce danish and avoid supersizing or having multiple in one sitting. Share if serving a larger pastry.
Pair With Protein
Eat cheese danishes alongside protein sources like eggs, nuts, yogurt or lean meats to help control blood sugar and hunger.
Drink Water
Pair your danish with water instead of sugary coffee drinks or juices that add excess calories and sugar.
Avoid Fried Options
Choose a baked danish over fried whenever possible to limit fat and calories.
Make Active Choices
Balance out cheese danish calories by being extra active the rest of the day with exercise like a brisk walk, run, strength training, etc.
Watch Ingredients
Check labels and choose cheese danishes made with healthier fats, less sugar, and some whole grains when possible.
Conclusion
Cheese danishes taste deliciously indulgent, but come at a cost with typical calorie counts of 300-400 calories for a medium pastry. The refined flour, butter, cream cheese, eggs, and sugar all contribute to the high carb, fat and calorie totals that can impact weight and health if consumed frequently or in large portions. Enjoy cheese danishes in moderation as an occasional treat, share with others, or choose lower calorie baked versions made with healthier ingredients to keep your consumption in check. Make room for other energizing whole foods and be sure to exercise portion control with these calorie-dense pastries.