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Contains protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Crepioca with cheese (120 g) has 286 calories. That works out to 238 calories per 100 g. It contains 24.1 g of carbs, 12.5 g of protein, 15.4 g of fat and 0.7 g of fiber. Its 204 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 67 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
286
KCAL / 120G
Carbs
24.1g
· 9% DV
Protein
12.5g
· 25% DV
Fat
15.4g
· 20% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 18% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 6.72 g | 34% |
| Trans fat | 0.24 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 0.7 g | 3% |
| Protein | 12.5 g | 25% |
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 | 286 kcal |
| 2 tablespoon (grated) | 40 g | 95 kcal |
| 1 serving (half) | 60 g | 143 kcal |
| 1 piece (small) | 80 g | 190 kcal |
| 100 g | 100 g | 238 kcal |
| 1 cup (shredded) | 110 g | 262 kcal |
| 1 piece (large) | 170 g | 405 kcal |
| 1 piece (jumbo) | 220 g | 524 kcal |
| 1 serving (double) | 240 g | 571 kcal |
Calculated from 238 calories per 100 g.
Crepioca with cheese is a Brazilian-style savory pancake made from tapioca starch and egg, with cheese added to the batter or folded inside. It combines a flexible, slightly chewy texture with a melted-cheese filling and is commonly cooked in a skillet.
To make Crepioca with cheese, whisk egg with tapioca starch, pour the mixture into a lightly greased skillet, and cook until the underside sets. Add grated cheese, fold the pancake over, and cook briefly until the cheese melts.
Mozzarella or another good-melting cheese gives Crepioca with cheese a soft, stretchy center. Cheddar adds a sharper flavor, while feta makes it saltier and less gooey. If using a salty cheese, taste before adding extra salt to the egg mixture.
Crepioca with cheese comes from Brazilian cooking, where crepioca is made by combining tapioca with egg. The name blends “crepe” and “tapioca,” and the cheese version is a savory variation rather than a traditional wheat-flour crepe.
No, Crepioca with cheese usually includes egg in its batter, while a Brazilian tapioca crepe is typically made by heating hydrated tapioca starch until it forms a flexible sheet. Cheese can fill either one, but the egg gives crepioca a different structure.
Yes, tapioca flour can work for Crepioca with cheese when it is the same product as tapioca starch, as the terms are often used interchangeably. Avoid substituting cassava flour, which is made from the whole root and behaves differently in the batter.
Crepioca with cheese can turn rubbery when it is cooked too long or at very high heat, which overcooks the egg and makes the tapioca texture tougher. Cook it just until set, then fold it around the cheese while it is still warm.
You can add chopped tomato, herbs, spinach, or cooked mushrooms to Crepioca with cheese for extra flavor. Keep wet ingredients in small amounts and cook watery vegetables first; excess moisture can make the center soggy and the pancake harder to fold.
Serve Crepioca with cheese with fresh fruit, a simple salad, or sliced vegetables for a balanced breakfast or light meal. For a Brazilian-inspired plate, pair it with coffee or fresh juice; the savory cheese filling also works well alongside greens.
Crepioca with cheese is best cooked just before serving because its flexible texture can firm up as it sits. You can whisk the egg and tapioca mixture ahead and refrigerate it briefly, but stir it again before cooking since the starch may settle.
Vitamins
Biotin
7.32µg · 24% DV
B12
0.5µg · 21% DV
B2
0.26mg · 20% DV
Vitamin A
115.2µg · 13% DV
Minerals
Phosphorus
204mg · 29% DV
Selenium
14µg · 25% DV
Calcium
216mg · 22% DV
Sodium
396mg · 17% DV
Potassium ⭐
132mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 286 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.
Crepioca with cheese is a Brazilian take on crepioca, a thin pan-cooked wrap made by combining egg with tapioca starch from cassava. Cheese may be mixed into the batter or added as a filling. It cooks up soft and flexible, with a lightly chewy texture and a savoury, often salty flavour when the cheese melts.
In Brazil, it is commonly eaten warm for breakfast or as a quick snack, with fillings or simple sides to suit the meal. It also makes an easy gluten-free option for an everyday breakfast elsewhere. It provides protein and calcium, with 10.4 g of protein per 100 g. For a lighter plate, use a modest amount of cheese and serve it with fresh vegetables.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.72g
MONOUNSATURATED
4.92g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.