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High-protein crepe with curd cheese and egg
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Curd cheese egg crepe (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 12.6 g of carbs, 10.4 g of protein, 6.5 g of fat and 0.6 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 90 g
153
KCAL / 90G
Carbs
12.6g
· 5% DV
Protein
10.4g
· 21% DV
Fat
6.5g
· 8% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 28% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 243 mg | 11% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 0.6 g | 2% |
| Protein | 10.4 g | 21% |
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) | 90 g | 153 kcal |
| 1 piece (extra small) | 45 g | 77 kcal |
| 1 piece (small) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 1 piece (large) | 130 g | 221 kcal |
| 2 piece (double) | 180 g | 306 kcal |
| 1 piece (jumbo) | 180 g | 306 kcal |
| 1 serving (large) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
A curd cheese egg crepe is made by cooking a thin egg-and-flour batter, then filling it with curd cheese. Spread the batter thinly in a lightly greased pan, cook until set, add the cheese, and fold the crepe over.
You can replace the curd cheese in a curd cheese egg crepe with cottage cheese or ricotta if those are easier to find. Drain wetter cheeses first so the filling does not make the crepe soggy.
Let the curd cheese egg crepe cook until its underside is set before you flip or fold it. A well-heated nonstick pan, a thin even layer of batter, and a thin spread of filling also make it less likely to break.
Yes, you can make a curd cheese egg crepe without flour, but it will be softer and less like a traditional crepe. Cook a small, thin egg mixture gently in a nonstick pan, then add the curd cheese once the egg has set.
A cooked curd cheese egg crepe keeps for up to three days in the refrigerator when cooled promptly and stored in a covered container. Reheat it until hot throughout, and discard it if it has been left at room temperature for an extended period.
Yes, a curd cheese egg crepe can be frozen, although the cheese filling may become slightly watery after thawing. Cool it completely, separate portions with baking paper, and freeze in an airtight container; thaw in the refrigerator before reheating.
A curd cheese egg crepe has a thin, flexible crepe layer that wraps around or holds the curd cheese filling. An omelet is usually thicker and cooked mainly from beaten eggs, with fillings folded inside.
A curd cheese egg crepe pairs well with a green salad, sliced tomatoes, or roasted vegetables. For a more substantial meal, serve it with soup; fresh herbs in the filling complement the mild flavor of the curd cheese.
Yes, you can cook a curd cheese egg crepe ahead and refrigerate it in a covered container once it has cooled. Reheat it gently in a pan shortly before serving; adding the filling just before serving helps the crepe stay less soggy.
Yes, a curd cheese egg crepe works well as a quick lunch because it can be cooked in one pan and served with simple vegetables or salad. Make the crepe ahead and warm it when you need a fast meal.
Vitamins
B12
0.63µg · 26% DV
Biotin
6.3µg · 21% DV
B2
0.2mg · 15% DV
Vitamin A
99µg · 11% DV
Minerals
Phosphorus
126mg · 18% DV
Selenium
7.2µg · 13% DV
Sodium
243mg · 11% DV
Calcium
99mg · 10% DV
Potassium ⭐
117mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 153 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.
A curd cheese egg crepe is a thin, pan-cooked savoury crepe made with egg and filled with or folded around lor, a fresh Turkish curd cheese. Lor is mild and lightly crumbly, commonly used in Turkish breakfasts and pastries; here it gives the crepe a soft, creamy centre.
Serve it warm, when the outside is lightly golden and the filling stays tender. In Turkey it fits a breakfast spread with tomatoes, cucumber and olives, or makes a simple snack with tea; elsewhere, it works as a quick brunch or light lunch. It provides 11.5 g of protein per 100 g. Cook it with little oil and add greens for a lighter, balanced plate.
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 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.
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
2.43g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.