Nutrition Diet: Are croissants less calories than bagels?

November 8, 2025 •

3 min read

While a medium-sized plain bagel may contain slightly more calories than a standard butter croissant on average, a recent Reddit discussion highlighted that croissants often have a higher calorie density per 100g. The question of 'Are croissants less calories than bagels?' requires a closer look at not just the calorie count but the complete nutritional profile and how preparation methods differ.

Quick Summary

Croissants typically contain more total and saturated fat due to their preparation with significant amounts of butter, while bagels are lower in fat but higher in carbohydrates. Per gram, croissants are more calorically dense, but the overall calorie count depends on the size of the individual item. Bagels generally offer more protein, especially whole-grain varieties, which also provide more fiber.

Key Points

Calorie Density Varies: Per 100 grams, a croissant is more calorically dense than a bagel, primarily due to its high butter content.
Bagels are Lower in Fat: The bagel is significantly lower in total and saturated fat compared to the butter-rich croissant.
Bagels Offer More Protein: A plain bagel provides more protein, especially when opting for whole-grain varieties.
Toppings Change Everything: The choice of toppings can drastically alter the nutritional profile of either baked good, often adding significant calories and fat.
Whole-Grain Bagels are Healthier: A whole-grain bagel is generally the more nutritious choice due to higher fiber, which promotes satiety.
Consider Portion Size: The total calorie count depends on the size and weight of the individual item, not just the type of baked good.
Occasional Treat vs. Regular Meal: Croissants are better viewed as an occasional treat due to their high saturated fat, while bagels can be a more regular part of a balanced diet.

The Core Nutritional Differences

When comparing a croissant and a bagel, many assume the light, airy croissant must be the lower-calorie option. However, the reality is more nuanced, depending heavily on serving size, preparation, and ingredients. Croissants derive their distinctive flaky texture from laminating the dough with large quantities of butter, which significantly increases their fat and calorie content. A standard croissant is calorically dense but often lighter in weight than a dense, chewy bagel, evening out the total calories per item.

Croissant vs. Bagel: A Side-by-Side Comparison

To properly evaluate these two breakfast staples, we must look at their nutritional makeup based on comparable serving sizes. Here is a general comparison for a medium plain bagel (approx. 100g) and a medium butter croissant (approx. 56g), using information from nutritional databases.


Nutrient	Plain Bagel (Medium, ~105g)	Butter Croissant (Medium, ~56g)	Key Difference
Calories	~290 kcal	~231 kcal	Slightly fewer calories per item for the croissant, but much higher calorie density.
Total Fat	~1.7g	~12g	Croissant contains significantly more fat.
Saturated Fat	Negligible	~6.7g	Croissant is very high in saturated fat due to butter.
Carbohydrates	~56g	~26g	Bagel contains significantly more carbohydrates.
Protein	~11g	~5g	Bagel provides more than double the protein per item.
Fiber	~2.4g	~1.5g	Bagels generally offer more fiber, especially whole-grain varieties.

The Role of Toppings in Your Nutrition Diet

The calorie debate doesn't end with the bread itself. What you add to your croissant or bagel can change the nutritional outcome dramatically. For example, loading a bagel with full-fat cream cheese can add hundreds of calories and grams of saturated fat, potentially making it a less healthy option than a plain croissant.

Bagel topping considerations: Opt for lower-fat cream cheese, or add a source of lean protein like smoked salmon or a sliced egg with some vegetables. Avocado is another nutrient-dense choice. These options increase satiety and nutritional value without a huge spike in saturated fat.
Croissant topping considerations: Due to the croissant's high fat content, it's best to be mindful of heavy spreads. Choosing a fruit spread or a very thin layer of butter can help control the overall caloric density. Savory fillings like lean ham or cheese should be considered as part of the total nutritional intake.

Choosing the Healthier Option: Not Always Straightforward

For those monitoring their intake, a plain bagel often offers a more balanced nutritional profile with more protein, less fat, and less saturated fat than a butter croissant. For a significant boost in fiber and nutrients, choosing a whole-grain bagel is the best option. Whole-grain flour retains more of the grain's natural fiber and minerals, which aid digestion and help you feel fuller for longer. Croissants, on the other hand, should be seen as an occasional treat due to their high fat and saturated fat content.

Making Smarter Dietary Choices

Prioritize whole grains: Choose whole-grain bagels for higher fiber and nutrient content. These options promote better satiety and overall digestive health.
Watch your portions: Be aware of the varying sizes of baked goods. A large, oversized bakery bagel can have 350-400+ calories, while a smaller standard size is closer to 290 calories. Similarly, croissant sizes differ.
Choose mindful toppings: Opt for lean, high-protein fillings like smoked salmon, egg, or cottage cheese. Use a light hand with cream cheese, butter, or jam to control added calories and fats.
Balance your meal: Pair your bagel or croissant with other elements of a balanced meal. Add a side of fresh fruit or a green salad to increase your nutrient intake and overall satisfaction.

Conclusion: More Than Just Calories

The simple question of whether croissants have less calories than bagels has a complex answer. While a standard-sized butter croissant may have slightly fewer total calories than a large, dense bagel, the higher saturated fat content of the croissant makes it a less favorable choice for a regular part of a nutrition-conscious diet. The bagel, particularly in its whole-grain form, is a better option due to its higher protein and fiber content and lower fat profile. Ultimately, a balanced nutrition diet is about the whole picture—including portion size, toppings, and overall meal composition—not just a single number.

For more information on achieving a balanced diet, consult guidelines from authoritative sources like the World Health Organization.

Frequently Asked Questions

A bagel, particularly a whole-grain variety, is generally a better choice for weight loss. It provides more protein and fiber, which aid in satiety, and contains significantly less fat and saturated fat than a croissant.

A croissant has far more saturated fat than a bagel. Its signature flaky texture is achieved by layering dough with large amounts of butter, which is very high in saturated fat.

Yes, toppings can dramatically increase a bagel's calorie count. Adding cream cheese, especially in large amounts, can add hundreds of calories and a significant amount of saturated fat.

A bagel, especially a whole-grain one, contains more fiber and protein than a croissant. Both nutrients contribute to a feeling of fullness, or satiety, which can help control appetite.

No. The nutritional value can vary based on the type of flour used. Whole-grain bagels are more nutritious, containing more fiber and protein than standard plain bagels made with refined white flour.

Yes, but they are best treated as an occasional indulgence rather than a dietary staple due to their high fat content. Focusing on portion control and mindful eating allows you to enjoy treats while maintaining a balanced diet.

To reduce calories, you can choose a whole-grain bagel, opt for light or low-fat cream cheese, and add healthy toppings like smoked salmon, avocado, or vegetables. Being mindful of portion sizes is also key.