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Buckwheat zucchini carrot crepe Calories
Buckwheat crepe with zucchini and carrot
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Buckwheat zucchini carrot crepe (90 g) has 119 calories. That works out to 132 calories per 100 g. It contains 18.4 g of carbs, 4.6 g of protein, 3.2 g of fat and 2.8 g of fiber. Its 193.5 µg of Vitamin A covers 22% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat zucchini carrot crepe Nutrition Facts
Selected: 1 piece (medium) · 90 g
119
KCAL / 90G
Carbs
18.4g
· 7% DV
Protein
4.6g
· 9% DV
Fat
3.2g
· 4% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 15% · Fat 24%
Buckwheat zucchini carrot crepe nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 4.6 g | 9% |
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 zucchini carrot crepe?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 119 kcal |
| 1 piece (small) | 55 g | 73 kcal |
| ½ cup (shredded) | 70 g | 92 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (large) | 130 g | 172 kcal |
| 1 cup (shredded) | 140 g | 185 kcal |
| 1 serving (medium) | 150 g | 198 kcal |
| 2 piece (double) | 180 g | 238 kcal |
| 1 serving (large) | 220 g | 290 kcal |
| 3 piece (triple) | 270 g | 356 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Buckwheat zucchini carrot crepe
How do you make a buckwheat zucchini carrot crepe?
To make a buckwheat zucchini carrot crepe, mix buckwheat flour with egg, grated zucchini, grated carrot and enough liquid for a pourable batter. Spread it in a lightly oiled pan and cook both sides until set and lightly browned.
Should you squeeze the zucchini for a buckwheat zucchini carrot crepe?
Yes, squeeze excess liquid from the grated zucchini before mixing a buckwheat zucchini carrot crepe batter. Zucchini releases water as it cooks, and too much moisture can make the crepe difficult to flip or leave it soft in the middle.
Why does my buckwheat zucchini carrot crepe fall apart?
A buckwheat zucchini carrot crepe can fall apart if the batter is too wet or you flip it before the first side has set. Squeeze the zucchini well, spread the batter evenly, and wait until the edges look firm before turning it.
What does a buckwheat zucchini carrot crepe taste like?
A buckwheat zucchini carrot crepe has a mild, earthy flavor from the buckwheat, with a little sweetness from the carrot. The zucchini keeps the crepe moist, so it works well with savory fillings as well as a simple yogurt dip.
What fillings go well in a buckwheat zucchini carrot crepe?
Cheese, sautéed mushrooms, spinach, or hummus all work well in a buckwheat zucchini carrot crepe. Cook or drain wet fillings first, then add them after the crepe is cooked so the vegetables do not make it soggy.
Can you make a buckwheat zucchini carrot crepe without eggs?
Yes, you can make a buckwheat zucchini carrot crepe without eggs, though the crepe may be more delicate when flipping. Keep the batter thick enough to hold together, cook it thoroughly on the first side, and use a wide spatula.
Can buckwheat zucchini carrot crepes be made ahead?
Yes, cook buckwheat zucchini carrot crepes ahead and refrigerate them in a covered container. Reheat them in a skillet or microwave before serving; add any filling afterward so it does not make the crepes damp during storage.
Can you freeze buckwheat zucchini carrot crepes?
Yes, buckwheat zucchini carrot crepes freeze well once fully cooled. Stack them with parchment between each crepe, seal them in a freezer-safe container, and reheat from thawed in a pan until warmed through.
How do you keep a buckwheat zucchini carrot crepe from sticking to the pan?
Use a well-heated nonstick pan with a thin film of oil to keep a buckwheat zucchini carrot crepe from sticking. Let the underside cook until the edges release before trying to turn it; moving it too early can tear it.
Can a buckwheat zucchini carrot crepe be served for lunch?
Yes, a buckwheat zucchini carrot crepe makes a practical lunch, especially when folded around a filling such as cheese, beans, or cooked vegetables. Pair it with a salad or soup, and pack any filling separately if taking it to work.
Buckwheat zucchini carrot crepe Vitamins & Minerals
Vitamins
Vitamin A
193.5µg · 22% DV
Biotin
2.88µg · 10% DV
B3
1.44mg · 9% DV
B1
0.1mg · 8% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.16mg · 18% DV
Phosphorus
106mg · 15% DV
Selenium
6.12µg · 11% DV
Sodium
189mg · 8% DV
Potassium ⭐
194mg · 6% DV
Buckwheat zucchini carrot crepe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat zucchini carrot crepe
To burn the 119 calories in 1 piece (medium) (90 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 zucchini carrot crepe?
Buckwheat zucchini carrot crepe brings together a buckwheat-based batter with grated zucchini and carrot. It is a flexible, savoury take on the familiar thin pancake, easy to make at home and adaptable to the vegetables or seasonings you have on hand.
Cooked in a thin layer, it is tender with lightly browned edges. Serve it warm for breakfast or brunch, or make it a light lunch with yogurt, a crisp salad or a simple dipping sauce. Its buckwheat and vegetables give it a little fibre, while a medium piece makes a modest meal or snack. For a lighter crepe, use just enough oil to keep the pan from sticking.
How Nutritious Is Buckwheat zucchini carrot crepe?
Nutrient density
High
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 zucchini carrot crepe Processed?
NOVA 2
Minimally 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 zucchini carrot crepe Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat zucchini carrot crepe 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 zucchini carrot crepe Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.01g
POLYUNSATURATED
0.73g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.