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Thin crepe filled with fresh spinach and kasar cheese, a savory and satisfying main or breakfast dish.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Crepe with Spinach and Kasar Cheese (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 20.4 g of carbs, 10.2 g of protein, 9 g of fat and 1.7 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
20.4g
· 7% DV
Protein
10.2g
· 20% DV
Fat
9g
· 12% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 20% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0.06 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 10.2 g | 20% |
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) | 120 g | 204 kcal |
| 1 piece (extra small) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 2 piece (double) | 240 g | 408 kcal |
| 1 piece (jumbo) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Cook thin crepes from a smooth batter of flour, milk, and eggs. Sauté the spinach until wilted, drain excess liquid, then add grated Kasar cheese. Fill and fold each crepe, warming it in the pan until the cheese melts.
Kasar cheese is the traditional choice for this crepe and melts well into the spinach filling. Grate it so it spreads evenly; if you cannot find Kasar, choose a mild, semi-hard cheese that melts smoothly.
Yes, briefly sauté the spinach before filling the crepe. Cooking wilts it and releases moisture that could make the crepe soggy; drain or press out excess liquid before mixing it with the cheese.
Yes. For the best texture, prepare the crepes and spinach filling separately, refrigerate them, and assemble shortly before serving. If the crepe is already filled, reheat it gently in a pan so the cheese melts without drying out.
Serve a crepe with spinach and Kasar cheese with a crisp green salad, sliced tomatoes, or plain yogurt. These fresh sides balance the warm, savory filling without competing with its mild cheese flavor.
A crepe with spinach and Kasar cheese often turns soggy when the spinach releases too much water. Sauté and drain the spinach first, and avoid stacking hot filled crepes in a sealed container where steam gets trapped.
Yes, you can freeze a fully cooked crepe with spinach and Kasar cheese. Cool it completely, wrap it well to prevent freezer burn, and thaw it in the refrigerator before reheating in a pan.
Yes, a crepe with spinach and Kasar cheese makes a savory breakfast. Serve it warm on its own or with fresh fruit or sliced vegetables; it can also be packed for a make-ahead breakfast.
Let the crepe set fully before adding the filling, and keep the filling modest and well drained. Fold it while warm and pliable; an overfilled crepe or one with wet spinach is more likely to split.
Use a nonstick pan with just a little oil, add plenty of spinach, and use Kasar cheese sparingly. Serving the crepe with salad instead of a rich sauce keeps the meal lighter while preserving its savory flavor.
Vitamins
Vitamin K
132µg · 110% DV
B12
0.6µg · 25% DV
Vitamin A
216µg · 24% DV
Biotin
6µg · 20% DV
Minerals
Phosphorus
168mg · 24% DV
Calcium
216mg · 22% DV
Sodium
396mg · 17% DV
Selenium
8.4µg · 15% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 204 calories in 1 piece (medium) (120 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.
Crepe with Spinach and Kasar Cheese is a savoury thin crepe filled with spinach and Turkish kaşar, a mild cheese that melts readily. Crepes have French roots, while this filling draws on ingredients familiar in Turkish cooking. The spinach turns tender and earthy, balanced by the cheese’s creamy, savoury richness.
Serve it warm for breakfast or as a light lunch or supper; a simple salad or yogurt makes an easy accompaniment. It provides a mix of protein and carbohydrates, so it can be satisfying on its own. For a lighter version, add extra spinach and use a modest amount of cheese.
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
4.44g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.