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Crepe (Whey Protein) Calories
High protein, suitable for athletes, low sugar
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crepe (Whey Protein) (80 g) has 136 calories. That works out to 170 calories per 100 g. It contains 12 g of carbs, 12.8 g of protein, 4 g of fat and 1 g of fiber. Its 0.4 µg of B12 covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Crepe (Whey Protein) Nutrition Facts
Selected: 1 piece (medium) · 80 g
136
KCAL / 80G
Carbs
12g
· 4% DV
Protein
12.8g
· 26% DV
Fat
4g
· 5% 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 36% · Protein 38% · Fat 26%
Crepe (Whey Protein) nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.01 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 12.8 g | 26% |
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 Crepe (Whey Protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 136 kcal |
| 1 piece (extra small) | 40 g | 68 kcal |
| 1 piece (small) | 50 g | 85 kcal |
| 1 piece (thin) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (thick) | 100 g | 170 kcal |
| 1 piece (large) | 120 g | 204 kcal |
| 1 piece (jumbo) | 150 g | 255 kcal |
| 2 piece (double) | 160 g | 272 kcal |
| 1 piece (extra large) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Crepe (Whey Protein)
How do you make whey protein crepes?
Mix eggs, milk or water, flour, and whey protein powder into a thin batter, then cook it in a lightly greased pan. Whisk the powder into the dry ingredients first to reduce lumps, and cook over moderate heat so the crepes stay tender.
Why do whey protein crepes turn out rubbery?
Whey protein crepes can turn rubbery when the batter contains too much powder or the crepes cook for too long over high heat. Use a moderate amount of powder, loosen thick batter with a little liquid, and take the crepes off the heat as soon as they set.
Can you make whey protein crepes with only eggs and protein powder?
Yes, but whey protein crepes made only with eggs and protein powder are more likely to be fragile or chewy than a version with flour. A little flour or finely ground oats helps the batter hold together and gives the crepes a more familiar texture.
Are whey protein crepes the same as protein pancakes?
No. Whey protein crepes are made with a thinner batter and cooked into a thin, flexible sheet, while protein pancakes are thicker and puffier. You can use similar ingredients, but pancake batter generally needs a thicker consistency.
How do you stop whey protein crepes from tearing?
To keep whey protein crepes from tearing, let the batter rest briefly so the flour can absorb liquid, and make sure the pan is lightly greased. Flip each crepe only after its edges look set and it releases easily from the pan.
What can you put inside whey protein crepes?
Whey protein crepes work with both sweet and savory fillings. Try berries and yogurt with a sweet-flavored powder, or cooked vegetables and cheese with an unflavored powder; matching the filling to the powder prevents competing flavors.
Can you prepare whey protein crepes ahead of time?
Yes, whey protein crepes can be cooked ahead. Let them cool, store them in a covered container in the refrigerator, and reheat them in a pan or microwave before serving. Refrigerate them promptly rather than leaving them out for an extended period.
Can whey protein crepes be frozen?
Yes, whey protein crepes freeze well. Cool them completely, place parchment between the crepes to prevent sticking, and seal them in a freezer-safe container. Thaw before reheating in a pan for a softer result.
Are whey protein crepes a good post-workout meal?
Whey protein crepes can be a convenient post-workout meal because they provide protein along with carbohydrates. Add fruit or yogurt if you want a more substantial meal; they are food, not a substitute for a varied diet.
Can you eat whey protein crepes for breakfast?
Yes, whey protein crepes make an easy breakfast. Pair them with fruit and yogurt, or choose a savory filling such as vegetables and cheese, to make the meal more satisfying than eating the crepe on its own.
Crepe (Whey Protein) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
Biotin
3.2µg · 11% DV
B5
0.48mg · 10% DV
Minerals
Phosphorus
88mg · 13% DV
Selenium
5.6µg · 10% DV
Calcium
96mg · 10% DV
Sodium
168mg · 7% DV
Potassium ⭐
128mg · 4% DV
Crepe (Whey Protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crepe (Whey Protein)
To burn the 136 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 Crepe (Whey Protein)?
Crepe (Whey Protein) is a thin, pan-cooked crepe made with whey protein added to the batter, which commonly includes flour, egg and milk. Crepes are associated with France, where they are served at breakfast, brunch or as a sweet treat; they are also an easy fit for everyday meals in many English-speaking households. Their soft, delicate texture works with either sweet or savoury fillings. Try fruit and yoghurt for breakfast, or fill one with vegetables for a lighter savoury meal.
The added whey gives this version a protein-forward profile: it provides 16 g of protein per 100 g. It can suit people looking for a more filling crepe, including after exercise. Keep rich sauces and generous sweet toppings modest if you want the finished serving to stay lighter.
How Nutritious Is Crepe (Whey Protein)?
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 Crepe (Whey Protein) 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 Crepe (Whey Protein) Contain Allergens?
Contains these allergens:
Which Diets Is Crepe (Whey Protein) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Crepe (Whey Protein) Fat Profile
SATURATED
1.68g
MONOUNSATURATED
1.04g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.