Group · Sweet foods
Pain au chocolat
The pain au chocolat, also called a chocolatine in some regions, is one of the most popular pastries at breakfast or teatime. Made from a yeasted, buttery laminated dough rolled around bars of chocolate, it combines the richness of butter and cocoa. You can find it in an artisan version at the bakery, or in a packaged, industrial format. At around 423 kcal per 100 g, it is a pastry with a high energy density, rich in carbohydrate (45.4 g) and fat (22.5 g), with 8.19 g of protein. Tasty and comforting, the pain au chocolat has a place in a balanced diet as long as it is eaten in moderation and at the right time of day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 423 kcal |
| Kilojoules | 1770 kJ |
| Protein | 8,2 g |
| Carbohydrate | 45,4 g |
| Fat | 22,5 g |
| Fibre | 3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iron4,1 mg29 %
- Manganese0,43 mg22 %
- Vitamin A170 µg21 %
- Copper0,21 mg21 %
- Vitamin B933,8 µg17 %
- Phosphorus95 mg14 %
- Vitamin B50,53 mg9 %
- Potassium160 mg8 %
See the other 10 nutrients
- Zinc0,78 mg8 %
- Magnesium29 mg8 %
- Omega-6 LA0,66 g7 %
- Omega-3 ALA0,11 g6 %
- Vitamin B10,06 mg5 %
- Total omega-30,13 g5 %
- Vitamin E0,6 mg5 %
- Vitamin B120,09 µg4 %
- Vitamin K12,2 µg3 %
- Calcium23 mg3 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The pain au chocolat is above all a morning treat or an occasional teatime indulgence. A portion is one pastry, roughly 60 to 80 g, which already represents around 250 to 340 kcal. To enjoy its flavour without overdoing it, it is best eaten fresh, on the day of purchase, while the layers are still crisp. You can also freeze it and reheat it in the oven for a few minutes to bring back the crunch.
How to fit it in sensibly:
- Choose an artisan, all-butter version, which is better quality than an industrial pastry that is often higher in additives.
- Serve it with an unsweetened hot drink and a piece of fresh fruit to balance the meal.
- Keep it for mornings when you have time, rather than making it a daily habit.
Nutrition profile: the pain au chocolat provides carbohydrate with a fairly high glycaemic index because of the refined flour, little fibre (3 g) and a lot of fat from the butter. Its calories make it an energy-rich but unbalanced option if it too often replaces a full breakfast. If you are watching your weight, treat it as an occasional pleasure and make up for it with light meals rich in vegetables during the day. You can check the food calorie table to compare pastries with each other.
For active people: thanks to its carbohydrate content, the pain au chocolat can be a quick source of energy before a long, intense effort, such as a bike ride or a long run. However, its fat slows digestion, so it is better eaten several hours before training. For recovery, higher-protein options are preferable, such as our protein snack ideas. If your goal is to gain mass, it can add to a high calorie intake, as long as you take care of the overall balance elsewhere.
Variations and tasty alternatives: in the pastry aisle, you can switch things up with a croissant or a pain aux raisins depending on your mood. For a lighter chocolatey snack, an oat biscuit can be an interesting option. Find all the other treats in the sugary foods family.
In short, the pain au chocolat is a tasty pastry to enjoy now and then, keeping its nutrition facts and energy density in mind.