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Gluten-free, source of protein and calcium, contains fiber and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Crepe (egg, rice flour, cocoa, milk) (60 g) has 105 calories. That works out to 175 calories per 100 g. It contains 16.5 g of carbs, 3.7 g of protein, 2.5 g of fat and 1 g of fiber. Its 4.2 µg of Biotin covers 14% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
105
KCAL / 60G
Carbs
16.5g
· 6% DV
Protein
3.7g
· 7% DV
Fat
2.5g
· 3% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 14% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 39 mg | 2% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 3.7 g | 7% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 105 kcal |
| 1 piece (extra small) | 30 g | 53 kcal |
| ½ piece (half) | 30 g | 53 kcal |
| 1 piece (small) | 40 g | 70 kcal |
| 1 piece (thin) | 45 g | 79 kcal |
| 1 piece (whole) | 60 g | 105 kcal |
| 1 piece (thick) | 75 g | 131 kcal |
| 1 piece (large) | 90 g | 158 kcal |
| 100 g | 100 g | 175 kcal |
| 2 piece (double) | 120 g | 210 kcal |
| 1 piece (jumbo) | 120 g | 210 kcal |
Calculated from 175 calories per 100 g.
Whisk the egg, milk, rice flour and cocoa into a smooth, pourable batter. Pour a thin layer into a lightly greased, preheated pan, swirl to cover the base, and flip once the edges lift and the underside is set.
A crepe can turn rubbery if it cooks too long or the batter is too thick. Spread the batter thinly and cook over moderate heat, flipping as soon as the first side is set rather than leaving it in the pan until it dries out.
Resting crepe batter helps the rice flour absorb the milk and gives the mixture a more even texture. Cover the bowl and let it stand briefly, then stir again before cooking because the flour may settle.
Fruit, yogurt, nut butter and a little honey all pair well with cocoa crepes. Add the filling after cooking so the crepe stays easy to fold, or serve fruit and yogurt on the side for a less rich breakfast.
Use a well-heated nonstick pan and lightly grease its surface before adding the batter. If the crepe still sticks, the pan may be too cool or the first side may not be set; wait until the edges loosen before flipping.
A crepe often tears because it is flipped before the underside has set, or because the batter is spread too thinly. Let the edges lift first and use a thin spatula; if the batter breaks easily, mix in a little more rice flour.
They can, but cocoa crepes usually pair better with sweet fillings. Cocoa has a distinct flavor that can clash with salty cheese or meat, so try fruit, yogurt or nut butter, or use a plain crepe when you want a savory filling.
Yes, you can make this egg-and-milk crepe batter the night before and keep it covered in the refrigerator. Stir it before cooking, since rice flour can settle, and do not leave the batter at room temperature overnight.
Yes, cooked crepes freeze well. Cool them completely, separate each one with a piece of baking paper, and store them in an airtight container; thaw and warm them in a pan or microwave before serving.
A crepe is cooked as a thin, flexible layer, while a typical American-style pancake is thicker and fluffier. This rice-flour cocoa crepe has no leavening ingredient, so spreading the batter thinly helps it cook evenly and fold easily.
Vitamins
Biotin
4.2µg · 14% DV
B12
0.3µg · 13% DV
B2
0.11mg · 8% DV
B5
0.36mg · 7% DV
Minerals
Phosphorus
66mg · 9% DV
Selenium
4.2µg · 8% DV
Calcium
47mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
66mg · 2% DV
Sodium
39mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 105 calories in 1 piece (medium) (60 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.
This crepe is a thin, pan-cooked batter made with egg, rice flour, cocoa and milk. It belongs to the broader crepe tradition associated with France, while the rice flour gives this version a slightly different texture. Cocoa lends a gentle chocolate flavour, and the finished crepe is soft and easy to fold.
Crepes are enjoyed in many ways: in France they may be served sweet or savoury, while elsewhere they make a handy breakfast or snack. This cocoa version pairs well with fresh fruit, yogurt or a little nut butter. Rice flour makes the recipe suitable for a gluten-free approach when the ingredients are certified gluten-free; egg and milk contribute protein and calcium, with some fibre and iron from the flour.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.08g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.