Calorie Chart / Recipes / Croque-monsieur
How Many Calories Are in Croque-monsieur?
Calculation of the nutritional value & Recommended Dietary Intake of croque-monsieur
For g and a calorie requirement of kcal
| Calories 295 kcal | Proteins 15 g | Lipids 17 g | Carbohydrates 22 g |
| 15% | 20% | 25% | 8% |
Health benefits of croque-monsieur
Croque-monsieur - 100g
Calories 295 kcal
Proteins 14.5 g
Lipids 16.5 g
Carbohydrates 22 g
With around 295 kcal per 100 g, croque-monsieur is a moderate-to-high-calorie snack that delivers useful nutrients despite its indulgent image. The sandwich supplies about 14.5 g of protein thanks to the cooked ham and melted cheese (often Emmental or Gruyère), making it more satiating than many other bread-based options with similar calories. These dairy ingredients are also rich in calcium and vitamin B12, while the ham contributes heme iron and zinc, two minerals involved in oxygen transport and immunity.
The slices of sliced bread bring B-group vitamins (notably thiamine) that help convert the croque-monsieur's calories into energy. If wholemeal bread is used, the fibre content rises, helping to moderate the glycaemic response.
An anecdote for lovers of food history: the first croque-monsieur reportedly appeared in a Parisian café in 1910. Its name comes from "croquer" (to bite) and "monsieur" (gentleman), because clients wanted a quick, hot bite. More than a century later, it remains a classic way to enjoy comforting flavours—even when watching calories.
Tips for incorporating croque-monsieur into a balanced diet
Because croque-monsieur already supplies significant calories and lipids, balance your plate with fresh vegetables. A simple side of lettuce and tomato salad drizzled with vinaigrette keeps the meal light while adding fibre and vitamin C.
For a family dinner, serve the sandwich with a bowl of vegetable soup instead of French fries; you will feel full with fewer calories overall. Athletes looking for extra protein may swap ham for sliced chicken breast and sprinkle a little Parmigiano on top—resulting in more protein for roughly the same calories.
Creative ideas: • Replace the béchamel layer with thick fromage blanc 0 %, mixed with mustard, to cut about 40 kcal per slice. • Add grilled tomato or wilted spinach inside the sandwich for colour, antioxidants and only a handful of extra calories. • Turn yesterday's croque into a quick "croque-madame" by topping it with a runny egg; the yolk adds flavour and valuable fat-soluble vitamins while hardly changing the calories of the whole meal when eaten occasionally.
Frequently Asked Questions
- How many calories are in croque-monsieur?
- There are about 295 kcal per 100 g.
- Which macronutrient dominates in croque-monsieur?
- Protein (14.5 g/100 g) is slightly higher than either lipids or carbohydrates, so a good share of the calories comes from protein.
- How can I reduce calories in a croque-monsieur?
- Use low-fat cheese, replace béchamel with a smear of light margarine or yogurt, grill instead of pan-frying, and choose wholemeal bread; you can save up to 80 kcal per portion.
- Is croque-monsieur suitable after a workout?
- Yes, the mix of protein and carbohydrates helps recovery, but mind portion size so the calories fit your total daily target.
- Does croque-monsieur have more calories than pizza?
- Per 100 g, croque-monsieur (295 kcal) is usually lower in calories than classic cheese pizza (around 330–350 kcal), but actual slices vary in weight.
Similar foods
Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
