Cheddars is a popular restaurant chain that serves American cuisine in a casual dining environment. Their menu features a variety of appetizers, salads, sandwiches, burgers, steaks, and seafood. One popular item on the Cheddars menu is their freshly baked croissants. But how many calories are actually in these delicious baked goods?
Calories in Cheddars Croissants
According to Cheddars online nutrition information, the calorie count for their croissants is as follows:
- Plain Croissant – 370 calories
- Ham & Cheese Croissant – 500 calories
- Chicken Salad Croissant – 620 calories
- Turkey & Swiss Croissant – 550 calories
As you can see, calories can range from 370 for a plain croissant up to 620 for a hearty chicken salad croissant. The fillings and toppings like cheese, ham, turkey, and chicken salad add more calories on top of the base croissant.
Nutritional Breakdown
Now let’s take a closer look at the full nutritional breakdown for each type of Cheddars croissant:
Plain Croissant
- Calories: 370
- Total Fat: 18g
- Saturated Fat: 9g
- Trans Fat: 1g
- Cholesterol: 30mg
- Sodium: 330mg
- Total Carbohydrates: 46g
- Dietary Fiber: 2g
- Sugars: 8g
- Protein: 8g
The plain croissant is high in calories, fat, and carbs, which is expected for an indulgent baked pastry. Much of the fat and calories come from the high butter content in the croissant dough.
Ham & Cheese Croissant
- Calories: 500
- Total Fat: 28g
- Saturated Fat: 15g
- Trans Fat: 1g
- Cholesterol: 75mg
- Sodium: 960mg
- Total Carbohydrates: 47g
- Dietary Fiber: 2g
- Sugars: 4g
- Protein: 19g
With the addition of ham and cheese, the calorie and fat content increases compared to a plain croissant. The ham adds a significant amount of sodium, while the cheese provides additional fat and cholesterol. However, the protein also goes up due to the deli meat and cheese.
Chicken Salad Croissant
- Calories: 620
- Total Fat: 36g
- Saturated Fat: 10g
- Trans Fat: 1.5g
- Cholesterol: 135mg
- Sodium: 1550mg
- Total Carbohydrates: 49g
- Dietary Fiber: 2g
- Sugars: 4g
- Protein: 27g
Chicken salad adds a hefty dose of calories, fat, cholesterol, and sodium compared to other croissant options. The chicken salad is made with chicken, mayonnaise, eggs, and seasonings – all contributors to the higher figures. But you also get a boost in protein.
Turkey & Swiss Croissant
- Calories: 550
- Total Fat: 26g
- Saturated Fat: 13g
- Trans Fat: 1g
- Cholesterol: 80mg
- Sodium: 1290mg
- Total Carbohydrates: 51g
- Dietary Fiber: 3g
- Sugars: 5g
- Protein: 25g
Like the other filled croissants, the addition of turkey and Swiss cheese adds more fat, sodium, and cholesterol compared to a plain croissant. The deli turkey and Swiss provide extra protein.
How Croissant Calories Compare to Other Menu Items
To put the croissant calorie counts into perspective, here’s how they compare to some other popular Cheddars menu items:
| Menu Item | Calories |
|---|---|
| Plain Croissant | 370 |
| Chicken Tenders (3 pc) | 420 |
| Cheeseburger | 790 |
| Chicken Salad Croissant | 620 |
| Parmesan Crusted Chicken | 680 |
| Ribeye Steak | 960 |
The croissants range from 370-620 calories, while other popular dishes like cheeseburgers, chicken, and steak entrées are significantly higher at 680-960 calories. So while croissants are a high calorie bakery item, they are not extremely high in calories compared to many other menu options. A plain croissant makes a lighter choice.
Tips for Enjoying Cheddars Croissants Guilt-Free
Here are some tips to enjoy Cheddars delicious croissants without overdoing the calories, fat, or sodium:
- Stick to a plain croissant and avoid rich fillings like chicken salad or ham and cheese
- Share a croissant as an appetizer – a whole one may be excessive for one person
- Pair with a salad or lighter sides like fruit to balance out the meal
- Only eat half the croissant and take the rest home for later
- Substitute a muffin or toast if watching calories – they are generally 150-300 calories
- Avoid adding extra butter or jam on top which piles on more fat and calories
- Savor each bite – eat slowly and mindfully to satisfy your craving with less
- Order just once in awhile as a special treat, not a daily habit
- Watch your portion sizes for the rest of the meal if enjoying a croissant
- Hydrate with water or unsweetened tea instead of high-calorie drinks
Being mindful about portions, frequency, and what you pair a croissant with can help keep calories under control. But an occasional croissant can be part of an overall balanced diet.
Healthier Croissant Alternatives
If you love croissants but want a lower calorie option, here are some ideas for healthier baked goods with a similar flaky texture:
- Flax seed croissant – 270 calories
- Almond flour croissant – 290 calories
- Multi-grain croissant – 330 calories
- Croissant made with Greek yogurt – 340 calories
- Mini whole wheat croissants – 200 calories
- Baked croissant dough without fillings – 300 calories
You can also make “croissantwiches” with lower fat fillings like turkey, roast beef, baked chicken, salmon, or avocado. Load up on veggie fillings too like spinach, tomatoes, onions, and mushrooms. Just be mindful of high calorie sauces and condiments.
The Bottom Line
Cheddars croissants certainly taste delicious, but the calorie price tag can range from 370 for a plain baked croissant up to 620 calories for a chicken salad filled croissant. The butter and flour in the croissant dough along with high fat fillings drive up the numbers. To enjoy croissants more healthfully, opt for a plain one or lighter filled versions. Split a croissant as an appetizer or only eat half and take the rest to go. Pair with lighter sides and hydrate with water instead of sugary drinks. While croissants are high in calories, an occasional indulgence can be part of an overall balanced diet. Satisfy your craving with a lighter croissant alternative or baked “croissantwich” on occasion.
