Greggs Apple Danish: calories, sugar, saturated fat and nutrition

How many calories are in a Greggs Apple Danish? It contains 298 kcal, 14g of fat (5.5g saturated), 19g of sugar and 0.6g of salt, one of the lower-calorie items in this range.

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Nutrition information

Nutrition information: Apple Danish (105g)

Energy	298 kcal
Fat	14g
of which saturates	5.5g
Carbohydrate	40g
of which sugars	19g
Fibre	1.2g
Protein	4.5g
Salt	0.6g

Source: Greggs UK nutrition information. Figures are per item as sold.

A Greggs Apple Danish (105g) contains 298 kcal, which is 15% of the 2,000 kcal adult daily reference intake. It provides 14g of total fat, of which 5.5g is saturated, 40g of carbohydrate (19g sugar), 1.2g of fibre, 4.5g of protein and 0.6g of salt.

The saturated fat content of 5.5g represents 28% of the adult daily guideline of 20g.

The Apple Danish uses a laminated pastry dough with a cooked apple filling. The apple filling is heavily sweetened with added sugar and glucose syrup, giving the whole item 19g of sugar despite the fruit component.

A moderate choice on calories and saturated fat

A Greggs Apple Danish (105g) contains 298 kcal and 5.5g of saturated fat, 28% of the adult daily saturated fat guideline of 20g. The Apple Danish uses a laminated pastry dough with a cooked apple filling. The apple filling is heavily sweetened with added sugar and glucose syrup, giving the whole item 19g of sugar despite the fruit component.

Adult daily reference intakes (Reference Intake, RI)

Calories2,000 kcal

Total fat70g

Saturated fat20g

Total sugars90g (free sugar limit: 30g)

Salt6g

Reference Intakes are EU-wide guideline daily amounts for an average adult (2,000 kcal). The free sugar limit of 30g is the NHS/SACN guideline, which is stricter than the 90g total sugars RI as it excludes naturally occurring sugars in whole foods and dairy.

Sugar, salt and protein by age group

The table below shows how the sugar, salt and protein in a Greggs Apple Danish compares to daily guidelines for different age groups.

Sugar, salt and protein by age group: Greggs Apple Danish

Age group	Sugar (g / % limit)	Salt (g / % limit)	Protein (g / % target)
Age 4 to 6	19g / 100%	0.6g / 20%	4.5g / 23%
Age 7 to 10	19g / 79%	0.6g / 12%	4.5g / 16%
Age 11 to 17	19g / 63%	0.6g / 10%	4.5g / 11%
Adult	19g / 63%	0.6g / 10%	4.5g / 9%

Sugar and salt % shown against NHS/SACN daily limits. Protein % shown against estimated daily targets. Red = 75%+ of limit, amber = 20-74%, green = under 20%. Protein is beneficial and has no upper limit, shown for reference only.

Sugar

Apple Danish contains 19g of sugar, 63% of the adult daily free sugar limit of 30g and 79% of the limit for a child aged 7 to 10 (24g).

This is high for a single item, and on its own accounts for more than 79% of a child's entire daily free sugar allowance.

Salt and protein

Apple Danish provides 4.5g of protein and 1.2g of fibre. For comparison, a general guide for adult daily protein intake is around 50g, so this item provides 9% of that target, and 4% of the adult daily fibre target of 30g.

Apple Danish contains 0.6g of salt, 10% of the adult daily limit of 6g. This is a moderate contribution, leaving room within the daily limit for other meals.

Ultra-processed food: what is really in it

A Greggs Apple Danish is made from 3 main components: danish pastry dough, apple filling and sugar glaze. Each is prepared separately, often using centrally produced ingredients, before being assembled and baked in shop ovens.

Reading the ingredient detail closely, a Greggs Apple Danish contains emulsifiers, modified starch and flavourings. These are not used to add nutritional value. Emulsifiers help fat-based and water-based ingredients in the pastry blend together and stay blended. Modified starch thickens sauces and gravies so they hold together and do not turn watery when baked or reheated. Flavourings restore or enhance taste that may be reduced during industrial preparation and freezing.

None of this means the ingredients are unsafe; all additives used are approved for use in UK food. What it indicates is the degree of industrial formulation involved. A home-baked equivalent, made with fresh pastry and a freshly made filling in one kitchen, would typically involve far fewer steps and far fewer additives. The version sold at Greggs reaches a comparable end result using centrally produced pastry and fillings, baked fresh in shop ovens, with a number of functional additives designed to keep the product consistent across thousands of shops.

What's in it: Apple Danish

Danish pastry dough

Wheat flour, water, butter, milk, eggs, sugar, yeast, salt, emulsifier

Apple filling

Apple, sugar, glucose syrup, modified starch, cinnamon, flavouring

Sugar glaze

Sugar, water, glucose syrup

Looking at the ingredient list rather than just the nutrition panel tells a different story. Even where individual macros look moderate, the number of separately manufactured components and the additives used to bind, thicken, colour and flavour them place almost every item in this range in the most processed food category under the NOVA classification system.

Processing (NOVA classification)

A Greggs Apple Danish falls into NOVA group 4, ultra-processed food. The NOVA classification system groups foods by the extent and purpose of the processing involved, rather than by their individual nutrients. Group 4 covers products that are formulated mostly or entirely from substances derived from foods, plus additives, using a series of industrial processes with little or no whole food remaining recognisable in the final product. In this item, that includes emulsifiers, modified starch and flavourings, on top of the laminated pastry and centrally prepared filling typical of the range. This classification applies to almost all bakery items at Greggs, and indeed to most bakery and convenience food generally; it is not a finding specific to this item.

Allergens at a glance

Allergen information: Apple Danish

Wheat	Contains
Rye	Not present
Barley	Not present
Oats	Not present
Sesame	Not present
Soya	May contain traces
Milk	Contains
Eggs	Contains
Fish	Not present
Crustaceans	Not present
Celery	Not present
Mustard	Not present
Molluscs	Not present
Lupin	Not present

Greggs prepares food in kitchens where allergens are present and equipment is shared. "May contain traces" reflects cross-contact risk. Greggs cannot guarantee any item is completely allergen-free.

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Nutrition and allergen information from Greggs UK official sources (greggs.com product pages and allergen guide) and convergent UK-specific estimates where official breakdowns were not available. Figures are per item as sold and may vary slightly by recipe updates or location. Seasonal items may not be on the permanent menu. Reference intakes: EU Reference Intakes for an average adult (2,000 kcal); NHS/SACN free sugar and saturated fat guidelines. For guidance only, not medical advice.