A medium butter croissant (57 g, 2 oz) has 231 calories and 12 g of fat, according to USDA FoodData Central. Classic bistro mains like coq au vin, cassoulet and beef bourguignon usually land between about 400 and 640 calories a serving, depending on the portion and how much butter goes into the sauce.
The pattern across French food is simple: the base ingredients are often lean (chicken, mussels, vegetables, bread), and butter, cream, cheese and duck fat do most of the adding.
Key takeaways
- Croissant: 231 calories for a medium (57 g), 272 for a large (67 g).
- Baguette: 174 calories per medium slice, about 881 for a whole 22-inch loaf.
- Lightest dishes: ratatouille, mussels, bouillabaisse and a plain crepe, all under 175 calories a serving.
- Heaviest: a slice of meat quiche (743 calories per 1/8 of a 9-inch pie) and bistro braises like cassoulet (508-610) and beef bourguignon (420-635).
- Butter is the swing factor: 1 tablespoon adds 102 calories to anything it touches.
French food calories at a glance
Rows marked USDA come straight from FoodData Central. Rows marked "range" are restaurant dishes USDA doesn't list, so they show the low and high figures from published nutrition guides.
| Food | Portion | Calories | Protein (g) | Fat (g) | Basis |
|---|---|---|---|---|---|
| Butter croissant, medium | 57 g (2 oz) | 231 | 4.7 | 12.0 | USDA |
| Pain au chocolat | 57 g (2 oz) | 240 | 4.2 | 13.0 | USDA |
| Baguette, medium slice | 64 g (2.3 oz) | 174 | 6.9 | 1.5 | USDA |
| Crepe, plain | 65 g (2.3 oz) | 146 | 5.8 | 7.3 | USDA |
| French onion soup | 1 cup (245 g) | 265 | 13.4 | 11.0 | USDA |
| Ratatouille | 1 cup (215 g) | 144 | 2.3 | 10.2 | USDA |
| Bouillabaisse | 1 cup (255 g) | 171 | 21.0 | 7.8 | USDA |
| Mussels, steamed | 3 oz (85 g) meat | 146 | 20.2 | 3.8 | USDA |
| Quiche with meat | 1/8 of 9-inch (192 g) | 743 | 29.8 | 58.8 | USDA |
| Coq au vin | 1 restaurant serving | 405-585 | n/a | n/a | range |
| Beef bourguignon | 1 restaurant serving | 420-635 | n/a | n/a | range |
| Cassoulet | 1 bowl | 508-610 | n/a | n/a | range |
Croissant and pastry calories
| Pastry | Portion | Calories | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Croissant, mini | 28 g (1 oz) | 114 | 5.9 | 12.8 |
| Croissant, medium | 57 g (2 oz) | 231 | 12.0 | 26.1 |
| Croissant, large | 67 g (2.4 oz) | 272 | 14.1 | 30.7 |
| Pain au chocolat | 57 g (2 oz) | 240 | 13.0 | 28.2 |
| Brioche | 77 g (2.7 oz) | 329 | 21.2 | 28.0 |
| Eclair, custard-filled, iced | 102 g (3.6 oz) | 341 | 18.9 | 38.1 |
| French toast | 1 slice (65 g) | 177 | 7.4 | 21.0 |
Croissant calories scale almost exactly with weight, at about 4 calories per gram. That makes size the thing to watch: bakery croissants in the US are often closer to the large size, and an almond croissant adds a sweet frangipane filling on top.
A croissant isn't a protein food. At under 5 g of protein, it pairs better with eggs or Greek yogurt than on its own if you want breakfast to last until lunch.
Baguette and bread calories
USDA lists French bread at 272 calories per 100 g, with very little fat. The calories come from portion size:
| Portion | Weight | Calories | Sodium (mg) |
|---|---|---|---|
| Small or thin slice | 32 g (1.1 oz) | 87 | 193 |
| Medium slice | 64 g (2.3 oz) | 174 | 385 |
| Mini baguette (about 9 inches) | 152 g (5.4 oz) | 413 | 915 |
| Full baguette (about 22 inches) | 324 g (11.4 oz) | 881 | 1,950 |
The classic tartine, baguette with butter and jam, adds up fast: two medium slices (348 calories) plus a tablespoon of butter (102) and a tablespoon of jam is already over 500 calories.
Classic French main dishes
USDA doesn't have entries for coq au vin, beef bourguignon, cassoulet or duck confit. The ranges below are the low and high figures from two published nutrition guides, Weight Loss Resources and Calorique, which differ by up to 215 calories a serving.
| Dish | What drives the calories | Calories per serving |
|---|---|---|
| Coq au vin | Chicken with skin, bacon lardons, butter | 405-585 |
| Beef bourguignon | Chuck beef, bacon, butter, wine | 420-635 |
| Cassoulet | White beans, duck confit, sausage, pork | 508-610 |
Duck confit has no USDA entry either. For the meat itself: roasted duck with skin has 337 calories and 28 g of fat per 100 g (3.5 oz), while duck meat without skin has 201 calories and 11 g of fat. A plain beef stew, without the bacon and butter of a bourguignon, has 273 calories per cup.
If you're cooking at home, trimming the bacon and skimming the fat after the stew chills does more for the calorie count than any other change.
Soups, starters and seafood
| Dish | Portion | Calories | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| French onion soup | 1 cup (245 g) | 265 | 13.4 | 926 |
| Bouillabaisse | 1 cup (255 g) | 171 | 21.0 | 574 |
| Mussels, steamed (moules) | 3 oz (85 g) meat | 146 | 20.2 | 314 |
| Escargots, snail meat only | 6 snails (30 g) | 47 | 6.0 | 86 |
| Butter for escargots or bread | 1 tbsp (14 g) | 102 | 0.1 | 91 |
| Crepe, plain | 65 g (2.3 oz) | 146 | 5.8 | 181 |
Escargots show how French calories work. Six snails have just 47 calories; the garlic butter they're baked in is where the rest comes from. With 2 tablespoons of butter, the plate comes to about 250.
Moules marinières is one of the best orders on a bistro menu, until the frites arrive. Share the fries or ask for salad.
French cheese calories per ounce
All values per 1 oz (28 g), from USDA.
| Cheese | Calories | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Camembert | 85 | 5.6 | 6.9 | 239 |
| Brie | 95 | 5.9 | 7.8 | 178 |
| Roquefort | 105 | 6.1 | 8.7 | 513 |
| Gruyère | 117 | 8.5 | 9.2 | 202 |
A cheese course of three 1-ounce pieces adds about 300 calories before the bread. Roquefort is the salty one, with more than twice the sodium of brie. For more cheeses side by side, see our cheese calories ranked.
Is French food healthy?
French cooking has both ends of the scale. Ratatouille is mostly vegetables and olive oil. Bouillabaisse and mussels are lean seafood in broth. On the other side, a single slice of meat quiche has 743 calories and 59 g of fat, more than many full dinners.
The more useful question is how a French meal is put together. A bistro lunch of soup, a slice of bread and a small dessert can be reasonable. Add a bread basket with butter, a cheese course and two glasses of wine (about 125 calories per 5 oz glass) and you can add 800 calories or more without ordering a bigger main. Our guide to calories in a glass of wine has the numbers by wine type.
If you like the produce, olive oil and seafood side of French food, the Mediterranean diet guide covers the same ingredients as an eating pattern.
How to order lighter at a French bistro
- Start with soup or mussels instead of pâté or a cheese plate.
- Pick a braise or grilled fish over confit or quiche.
- Ask for sauce on the side. Beurre blanc and béarnaise are mostly butter.
- Choose one: bread, cheese or dessert. All three is where the meal tips over.
- Swap frites for salad or green beans with steak or mussels.
Butter versus olive oil comes up a lot in French cooking; butter vs olive oil compares them gram for gram.
Logging French food
Bistro dishes are hard to log because the butter is invisible. Snap a photo in Nutrify and it estimates the plate, then adjust the portion or add a tablespoon of butter if the sauce was rich. Nutrify has a 7-day free trial, then a paid subscription. To see how a croissant breakfast or a cassoulet dinner fits your targets, use the macro calculator.
Sources
- USDA FoodData Central: croissant, butter, FDC 174987; croissant, chocolate, FDC 2707680; bread, French or Vienna, FDC 2707610; brioche, FDC 2707682; crepe, plain, FDC 2708342; quiche with meat, FDC 2708731; French onion soup, FDC 2710108; ratatouille, FDC 2710028; bouillabaisse, FDC 2706717; beef stew, FDC 2706592; duck, meat and skin, roasted, FDC 172409; duck, meat only, roasted, FDC 172411; escargot, FDC 2706368; mussels, cooked, FDC 174217; eclair, FDC 2708031; French toast, FDC 2708335; butter, salted, FDC 173410; brie, FDC 172177; camembert, FDC 172178; Roquefort, FDC 171250; Gruyère, FDC 171242; red wine, FDC 2710688.
- Weight Loss Resources, French food calorie content (restaurant serving figures for coq au vin, cassoulet and beef bourguignon).
- Calorique, French food nutrition guide (coq au vin, beef bourguignon and cassoulet).
