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Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg buckwheat flour crepe (80 g) has 118 calories. That works out to 148 calories per 100 g. It contains 14.8 g of carbs, 6.9 g of protein, 3.7 g of fat and 1.8 g of fiber. Its 12 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 80 g
118
KCAL / 80G
Carbs
14.8g
· 5% DV
Protein
6.9g
· 14% DV
Fat
3.7g
· 5% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 23% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 6.9 g | 14% |
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) | 80 g | 118 kcal |
| 1 piece (small) | 40 g | 59 kcal |
| 100 g | 100 g | 148 kcal |
| 1 piece (large) | 120 g | 178 kcal |
| 1 piece (extra large) | 160 g | 237 kcal |
| 2 piece (double) | 160 g | 237 kcal |
| 1 serving (large) | 200 g | 296 kcal |
| 3 piece (triple) | 240 g | 355 kcal |
Calculated from 148 calories per 100 g.
Whisk the egg with buckwheat flour, milk or water, and a pinch of salt until smooth. Let the batter rest briefly, then pour a thin layer into a lightly greased pan and cook both sides until set.
Let the egg buckwheat flour crepe cook until its edges release from the pan before flipping. If the batter is very thin, add a little more buckwheat flour; use a wide, thin spatula and turn it gently.
An egg buckwheat flour crepe has a distinctive, slightly earthy and nutty flavor compared with a plain wheat-flour crepe. Buckwheat flour can also give it a darker color, so a golden-brown appearance may be less obvious.
Yes, an egg buckwheat flour crepe works with water instead of milk. Add the water gradually until the batter flows easily across the pan; the finished crepe will have a less rich flavor than one made with milk.
An egg buckwheat flour crepe can stick if the pan is not hot enough, its surface is worn, or there is too little cooking fat. Preheat a nonstick pan over medium heat and lightly grease it before adding the batter.
No, an egg buckwheat flour crepe can be made with buckwheat flour alone. Wheat flour is sometimes mixed in to change the texture, but it is not necessary; allow the crepe to cook through before trying to flip it.
Savory fillings such as sautéed mushrooms, spinach, cheese, or ham pair well with an egg buckwheat flour crepe. For a sweet version, try fruit with yogurt or honey; add the filling after cooking so the crepe stays easy to handle.
Not necessarily. A traditional Breton galette is usually a savory buckwheat pancake, while an egg buckwheat flour crepe includes egg in its batter and can be served sweet or savory. Recipes and regional names vary.
Yes, you can mix egg buckwheat flour crepe batter ahead and keep it covered in the refrigerator until the next day. Stir it before cooking, since buckwheat flour may settle or thicken as it rests, and loosen it with a little liquid if needed.
Cool leftover egg buckwheat flour crepes, stack them with parchment between each one, and refrigerate them in a sealed container. Reheat the plain crepes in a skillet or microwave, then add fillings; filled crepes are best eaten sooner.
Vitamins
Biotin
5.2µg · 17% DV
B2
0.2mg · 15% DV
B12
0.36µg · 15% DV
B5
0.58mg · 12% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
141mg · 20% DV
Copper
0.15mg · 17% DV
Manganese
0.38mg · 17% DV
Potassium ⭐
141mg · 4% DV
Sodium
76mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 118 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.
An egg buckwheat flour crepe is a thin pan-cooked pancake made with buckwheat flour and egg. Buckwheat is not wheat; it has a distinctive earthy, slightly nutty flavour and is often used as a flour for pancakes and crepes. This is a simple home-cooked dish rather than a single fixed regional recipe, so the batter and fillings can vary.
Serve it warm, folded around vegetables, cheese or herbs for a savoury meal, or with fruit for a sweeter one. It works for breakfast, lunch or a light supper, and can be eaten on its own or alongside a salad. The egg and buckwheat make it a useful source of protein and fibre; a 100 g portion provides 8.6 g of protein. For a lighter plate, use little oil in the pan and add fresh vegetables.
High
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.04g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.