Almond croissants are a delicious bakery treat, but they can also pack quite a caloric punch. For people watching their waistlines or counting calories, it’s important to know the nutrition facts before indulging. This is especially true when eating out, as restaurant items often have more calories, fat, and sugar than their homemade counterparts.
Starbucks serves an almond croissant that many customers enjoy with their morning coffee. But just how many calories are in this flaky, almond-topped pastry? Let’s take a detailed look at the Starbucks almond croissant nutrition information.
Calories in a Starbucks Almond Croissant
A Starbucks almond croissant contains 420 calories. This is for one medium-sized croissant as currently listed on the Starbucks website.
Here is a breakdown of the Starbucks almond croissant nutrition facts:
| Calories: 420 |
| Total Fat: 24g |
| Saturated Fat: 12g |
| Trans Fat: 0g |
| Cholesterol: 55mg |
| Sodium: 320mg |
| Total Carbohydrates: 43g |
| Dietary Fiber: 2g |
| Sugars: 9g |
| Protein: 7g |
As you can see, the almond croissant contains a significant number of calories, with nearly half coming from fat. Let’s take a deeper look at where these calories come from.
Calories from Fat
The Starbucks almond croissant contains 24g of total fat. This fat content accounts for 210 of the 420 calories.
It also contains 12g of saturated fat. Saturated fat should be limited to less than 10% of total daily calories according to the American Heart Association. For a 2000 calorie diet, this equates to about 20g of saturated fat per day.
So this one pastry provides over half of the recommended daily saturated fat! Additionally, the 55mg of cholesterol adds even more to your saturated fat load.
It’s clear that the high amount of fat and saturated fat is a concern for this croissant.
Calories from Carbohydrates
The Starbucks almond croissant also packs 43g of total carbohydrates. Of these carbs, 9g come from sugar while 2g are fiber.
After subtracting fiber, there are 41g of net carbs. Each gram of carbohydrate contains 4 calories, so the net carbs account for 164 of the 420 calories.
The carbohydrate content is made up of refined flour and added sugar. These are simple carbs that digest quickly and cause spikes in blood sugar. All those carbs packed into a small pastry is problematic for many people.
Calories from Protein
Compared to fat and carbohydrates, protein makes up a smaller portion of calories in this croissant. With 7g of protein, this accounts for 28 calories.
Protein is often considered the most satiating macronutrient, keeping you fuller for longer after eating. But with only 7g, this croissant does not provide much filling protein.
Vitamins, Minerals, and Other Micronutrients
Looking beyond macronutrients, the Starbucks almond croissant contains minimal micronutrients.
According to Starbucks, here is a full breakout of the micronutrient content:
| Vitamin A: 15% Daily Value |
| Vitamin C: 0% DV |
| Calcium: 4% DV |
| Iron: 8% DV |
With only meaningful contributions coming from vitamin A and iron, this pastry is not a significant source of vitamins and minerals.
Paired with the high calorie, carb, and fat content, it is not a nutritious choice. The vitamins and minerals it does contain are likely coming from the enriched flour rather than whole food sources.
How the Calories Compare to Other Croissants
Now that we’ve broken down the calories and nutrition in a Starbucks almond croissant, how does it compare to croissants from other restaurants and bakeries?
Here is a calorie comparison of almond croissants from popular food chains (nutrition info from respective company websites):
| Starbucks: 420 calories |
| Panera: 460 calories |
| Au Bon Pain: 330 calories |
| Dunkin Donuts: 350 calories |
| Whole Foods (baked in-store): 340 calories |
Starbucks comes in on the lower end for calories compared to other chains. However, they are all quite high in calories given their small size.
For comparison, here are calories for an average homemade almond croissant:
| Homemade: 240-280 calories |
As you can see, a homemade version can cut the calories by about 100-180 compared to Starbucks and other shops. Of course, this will vary based on specific ingredients and baking methods used. But in general, less sugar, butter, and flour makes homemade a healthier bet.
Ways to Make Starbucks Almond Croissant Healthier
While the Starbucks almond croissant is high in calories, fat, and carbs compared to other options, you can modify it to be a bit healthier. Here are some tips:
– Ask for it to be warmed. Warming brings out the buttery, crispy texture that makes croissants so enjoyable. You’ll savor it more this way and may be satisfied with just half of the pastry.
– Ask for only 1/2 of the croissant. Just eating half will immediately cut the calories in half.
– Skip the coffee drinks and soda. Pair it with unsweetened coffee or tea instead of high-calorie lattes and Frappuccinos.
– Share it with a friend. Splitting gives you both a taste without all the extra calories.
– Substitute the sugary vanilla syrup in drinks for sugar-free cinnamon dolce syrup.
– Opt for a nutritious lunch or dinner. Choose a balanced meal later in the day with lean protein, veggies, and whole grains.
The Bottom Line
Starbucks’ almond croissant contains 420 calories, which primarily come from fat and refined carbohydrates. It has minimal micronutrients and is high in saturated fat and added sugar. Compared to homemade and some other shop options, Starbucks is moderately high in calories for an almond croissant.
While eating one occasionally likely will not harm your health, it is best consumed in moderation. Those looking to keep calories, carbs, fat, and sugar in check may want to customize it or share a portion. Overall, consuming a homemade version made with better ingredients is a healthier option when you want to enjoy this delicious pastry.
