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Buckwheat crepe wrap Calories
Gluten-free buckwheat-based crepe wrap with moderate protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Buckwheat crepe wrap (80 g) has 148 calories. That works out to 185 calories per 100 g. It contains 25.1 g of carbs, 5 g of protein, 3 g of fat and 3.3 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Buckwheat crepe wrap Nutrition Facts
Selected: 1 piece (medium) · 80 g
148
KCAL / 80G
Carbs
25.1g
· 9% DV
Protein
5g
· 10% DV
Fat
3g
· 4% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 14% · Fat 18%
Buckwheat crepe wrap nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 25.1 g | 9% |
| Fiber | 3.3 g | 12% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Buckwheat crepe wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 148 kcal |
| 1 ounce (mini) | 28 g | 52 kcal |
| ½ piece (half) | 40 g | 74 kcal |
| 1 piece (small) | 50 g | 93 kcal |
| 1 cup (chopped) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (large) | 120 g | 222 kcal |
| 1 serving (double) | 160 g | 296 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Buckwheat crepe wrap
What is a buckwheat crepe wrap?
A buckwheat crepe wrap is a thin crepe made with buckwheat flour, filled and folded or rolled like a wrap. It can be served with savory fillings such as vegetables and cheese, or adapted for a sweet filling.
How do you keep a buckwheat crepe wrap from sticking to the pan?
Let the pan heat evenly and lightly grease it before pouring the batter for a buckwheat crepe wrap. A well-seasoned nonstick pan helps; wait until the crepe is set at the edges before loosening and flipping it.
What fillings go well in a buckwheat crepe wrap?
A buckwheat crepe wrap pairs well with sautéed mushrooms, spinach, roasted vegetables, cheese, eggs, chicken, or hummus. Keep wet ingredients modest and drain cooked vegetables first so the crepe stays intact instead of turning soggy.
Why does a buckwheat crepe wrap taste earthy or bitter?
Buckwheat flour naturally gives a buckwheat crepe wrap a distinctive earthy, nutty flavor that can seem slightly bitter to some people. Pairing it with savory fillings, herbs, or a mild sauce balances that taste without masking it.
Can you make a buckwheat crepe wrap without eggs?
Yes, you can make a buckwheat crepe wrap without eggs, though the crepe may be more delicate. Use a suitable plant-based binder and let the batter rest so it hydrates; cook the crepe gently and turn it only once set.
Can buckwheat crepe wraps be made ahead for meal prep?
Yes, cook the crepes for buckwheat crepe wraps ahead and refrigerate them covered, with parchment between layers. For the best texture, store the fillings separately and assemble shortly before eating so moisture does not soften the crepe.
Can you freeze a buckwheat crepe wrap?
Yes, freeze plain buckwheat crepes with parchment between each one and seal them in an airtight container or bag. Thaw and warm them before adding filling; fully assembled wraps can become soft if their fillings release moisture.
How do you fold a buckwheat crepe wrap without it breaking?
To fold a buckwheat crepe wrap without breaking it, let the cooked crepe cool briefly until flexible and avoid overfilling it. Place the filling near the center, fold in the sides, then roll gently rather than pulling the crepe tight.
Is a buckwheat crepe wrap good for weight loss?
A buckwheat crepe wrap can fit into a weight-loss meal, especially when filled with vegetables and a satisfying protein source. Rich sauces and large portions of filling can make the meal more energy-dense, so choose amounts that suit your needs.
Can people with diabetes eat a buckwheat crepe wrap?
People with diabetes can include a buckwheat crepe wrap, but its carbohydrate content can affect blood glucose. Pairing it with vegetables and protein may make a more balanced meal; ask your diabetes care team for advice tailored to your plan.
Buckwheat crepe wrap Vitamins & Minerals
Vitamins
B3
1.28mg · 8% DV
B1
0.09mg · 8% DV
B6
0.1mg · 6% DV
B5
0.28mg · 6% DV
Minerals
Manganese
0.52mg · 23% DV
Phosphorus
116mg · 17% DV
Copper
0.14mg · 16% DV
Magnesium
50mg · 12% DV
Sodium
192mg · 8% DV
Potassium ⭐
132mg · 4% DV
Buckwheat crepe wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat crepe wrap
To burn the 148 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Buckwheat crepe wrap?
A buckwheat crepe wrap is a thin crepe made with buckwheat flour, folded or rolled around a filling. Despite its name, buckwheat is not wheat; its flour has a gently earthy, nutty taste. Fillings vary, but vegetables, cheese or egg all work well.
The crepe is soft and pliable, with lightly browned edges, and makes an easy breakfast or lunch. In France, buckwheat crepes are closely associated with Brittany, where savoury galettes are a familiar meal; elsewhere, the wrap can be served warm or packed to eat on the go. It provides a moderate amount of protein and fibre, with most of its energy coming from carbohydrates. Choose a vegetable-rich filling for a lighter meal, or pair it with a salad.
How Nutritious Is Buckwheat crepe wrap?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Buckwheat crepe wrap Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Buckwheat crepe wrap Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat crepe wrap Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat crepe wrap Fat Profile
SATURATED
0.58g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.