Boone’s analysis puts Pret A Manger Ham & Cheese Croissant at 16% of an adult’s daily calories, 40% of the daily salt limit for a child aged 4 to 6 and 0.8 teaspoons of free sugar.
How many calories are in Pret A Manger Ham & Cheese Croissant? It contains 312 kcal, 19g of fat (9.8g saturated), 3.2g of sugar and 1.2g of salt.
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Nutrition information
Nutrition information: Pret A Manger Ham & Cheese Croissant
| Energy | 312 kcal |
| Fat | 19g |
| of which saturates | 9.8g |
| Carbohydrate | 20g |
| of which sugars | 3.2g |
| Fibre | 1.9g |
| Protein | 14g |
| Salt | 1.2g |
Nutrition figures are Pret UK published data per serving as sold, taken from Pret UK's published product pages (pret.co.uk, October 2026). Boone converts the figures to the portion and age comparisons on this page.
Pret A Manger Ham & Cheese Croissant contains 312 kcal, which is 16% of the 2,000 kcal adult daily reference intake. It provides 19g of total fat, of which 9.8g is saturated, 3.2g of sugar, 1.2g of salt, 14g of protein and 1.9g of fibre.
The saturated fat content of 9.8g represents 49% of the adult daily guideline of 20g.
Pret publishes figures both per serving and per 100g, which puts the portion at about 98g and 318 kcal per 100g.
Pret describes it as: Smoked bacon lardons and a slice of cured ham layered with Emmental cheese and a rich tomato sauce, all folded into French croissant dough and baked in our ovens.
Sugar in Pret A Manger Ham & Cheese Croissant
Pret A Manger Ham & Cheese Croissant contains 3.2g of free sugar per serving (0.8 teaspoons). Low sugar
The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.
Free sugar by portion: Pret A Manger Ham & Cheese Croissant
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
30g | Age 7 to 10
24g | Age 4 to 6
19g |
|---|
| Per portion | 3.2g
11% | 3.2g
11% | 3.2g
11% | 3.2g
13% | 3.2g
17% |
| Teaspoons | 0.8 tsp |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Salt in Pret A Manger Ham & Cheese Croissant
Pret A Manger Ham & Cheese Croissant contains 1.2g of salt per serving. Moderate salt
Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.
Salt by portion: Pret A Manger Ham & Cheese Croissant
| Portion | Adult (female)
6g | Adult (male)
6g | Age 11 to 17
6g | Age 7 to 10
5g | Age 4 to 6
3g |
|---|
| Per portion | 1.2g
20% | 1.2g
20% | 1.2g
20% | 1.2g
24% | 1.2g
40% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Calories in Pret A Manger Ham & Cheese Croissant
Pret A Manger Ham & Cheese Croissant contains 312 kcal per serving. Moderate calorie share
Daily calorie needs vary by age and sex.
Calories by portion: Pret A Manger Ham & Cheese Croissant
| Portion | Adult (female)
2000 kcal | Adult (male)
2500 kcal | Age 11 to 17
1936 kcal | Age 7 to 10
1553 kcal | Age 4 to 6
1291 kcal |
|---|
| Per portion | 312 kcal
16% | 312 kcal
12% | 312 kcal
16% | 312 kcal
20% | 312 kcal
24% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Saturated fat in Pret A Manger Ham & Cheese Croissant
Pret A Manger Ham & Cheese Croissant contains 9.8g of saturated fat per serving. High saturated fat
The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.
Saturated fat by portion: Pret A Manger Ham & Cheese Croissant
| Portion | Adult (female)
20g | Adult (male)
30g | Age 11 to 17
20g | Age 7 to 10
18g | Age 4 to 6
16g |
|---|
| Per portion | 9.8g
49% | 9.8g
33% | 9.8g
49% | 9.8g
54% | 9.8g
61% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Fibre in Pret A Manger Ham & Cheese Croissant
Pret A Manger Ham & Cheese Croissant contains 1.9g of fibre per serving. Low fibre
Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6.
Fibre by portion: Pret A Manger Ham & Cheese Croissant
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
25g | Age 7 to 10
20g | Age 4 to 6
15g |
|---|
| Per portion | 1.9g
6% | 1.9g
6% | 1.9g
8% | 1.9g
10% | 1.9g
13% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Ultra-processed food: what is really in it
Processing and additives: Pret A Manger Ham & Cheese Croissant
Reading the ingredient list closely, Pret A Manger Ham & Cheese Croissant contains flavourings, preservatives, antioxidants, acidity regulators, glucose or glucose-fructose syrup and dextrose. These are not there to add nutritional value. They make industrial production and distribution possible.
Flavourings
Add or restore taste lost during processing. Found in the margarine, ham.
Preservatives
Slow the growth of bacteria, yeasts and moulds in centrally prepared components. Found in the ham.
Antioxidants
Slow the natural oxidation of fats, so components keep their colour and flavour. Found in the ham, cooked smoked lardons.
Acidity regulators
Control acidity for taste and shelf life. Found in the acidity regulator.
Glucose or glucose-fructose syrup
Sweeten and control texture more cheaply than sugar alone. Found in the ham.
Dextrose
A simple sugar used for browning, bulk and mild sweetness. Found in the cooked smoked lardons.
Boone classifies Pret A Manger Ham & Cheese Croissant as NOVA group 4, ultra-processed, based on Pret’s published ingredient list. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy.
Pret A Manger Ham & Cheese Croissant contains at least 28 distinct ingredients: 25 raw and 3 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count: Pret A Manger Ham & Cheese Croissant
The 3 manufactured ingredients
flavouring, tomato concentrate, citric acid.
The 25 raw ingredients
wheat flour, palm fat, water, sunflower oil, concerntrated lemon juice, salt, ham, mozzarella cheese, emmental cheese, tomato, tomato paste, cooked smoked lardons, yeast, sugar, courgette, carrot, free-range egg, wheat gluten, onion, black pepper, poppy seed, garlic, pink peppercorns, white pepper, flour treatment agent.
Boone counts every distinct ingredient named in Pret’s published list, including those inside components such as bread or sauces, and removes duplicates, so salt appearing in several components counts once. Where an additive class is followed by a named substance, the substance is counted. Every figure here is a minimum.
Allergens at a glance
Pret A Manger Ham & Cheese Croissant contains cereals containing gluten, eggs and milk.
Allergen information: Pret A Manger Ham & Cheese Croissant
| Allergen | Status |
|---|
| Cereals containing gluten | Contains |
| Crustaceans | Not declared |
| Eggs | Contains |
| Fish | Not declared |
| Peanuts | Not declared |
| Soya | Not declared |
| Milk | Contains |
| Tree nuts | Not declared |
| Celery | Not declared |
| Mustard | Not declared |
| Sesame | Not declared |
| Sulphites | Not declared |
| Lupin | Not declared |
| Molluscs | Not declared |
Contains = declared by Pret on the product page. Not declared = not listed as an ingredient allergen; Pret prepares food in shops where all 14 allergens are handled, so it cannot guarantee any item is free from them. Source: Pret UK product pages and allergen guide (8 September 2026).
