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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg, Corn and Cheese Crepe (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 22.1 g of carbs, 12.2 g of protein, 13.8 g of fat and 1.6 g of fiber. Its 22.2 µg of Selenium covers 40% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
22.1g
· 8% DV
Protein
12.2g
· 24% DV
Fat
13.8g
· 18% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 19% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 6.06 g | 30% |
| Trans fat | 0.14 g | |
| Sodium | 438 mg | 19% |
| Total carbohydrate | 22.1 g | 8% |
| Fiber | 1.6 g | 6% |
| Protein | 12.2 g | 24% |
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 | 264 kcal |
| 1 piece (small) | 70 g | 154 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 2 piece (double) | 240 g | 528 kcal |
| 1 piece (extra large) | 250 g | 550 kcal |
| 3 piece (triple) | 360 g | 792 kcal |
Calculated from 220 calories per 100 g.
Make an egg, corn and cheese crepe by cooking a thin batter of egg, milk and flour in a lightly oiled pan. Add drained corn and grated cheese, fold the crepe over the filling, and warm it until the cheese melts.
A mild cheese that melts smoothly works best in an egg, corn and cheese crepe; cheddar or mozzarella are convenient choices. If using a salty cheese such as feta, use less added salt and expect a less stretchy filling.
Yes, you can use fresh corn in an egg, corn and cheese crepe. Cook the kernels until tender before adding them to the filling, since the brief time spent warming the folded crepe may not cook raw corn through.
An egg, corn and cheese crepe can turn soggy when the corn is wet or the filling is added while the crepe is still steaming. Drain the corn well and let the crepe cool briefly before filling it.
Yes, you can make an egg, corn and cheese crepe ahead of time. Cook the crepes and prepare the filling separately, then refrigerate them in covered containers and assemble shortly before serving to keep the crepe from becoming damp.
An egg, corn and cheese crepe is a thin pancake, not an omelet. The batter is spread across the pan in a thin layer, then the corn and cheese are used as filling; an omelet is thicker and cooks mainly from beaten eggs.
Use a well-heated nonstick pan and wipe it with a little oil before cooking an egg, corn and cheese crepe. Spread the batter in a thin layer and wait until the edges release before trying to turn it.
Serve an egg, corn and cheese crepe with a crisp green salad, sliced tomatoes, or fresh fruit. These sides balance its warm, cheesy filling; a simple soup also makes it a more substantial meal.
Yes, an egg, corn and cheese crepe can be frozen once fully cooled. Separate individual crepes with parchment, wrap them airtight, and thaw in the refrigerator before reheating in a covered pan so the cheese warms without drying the outside.
Reheat an egg, corn and cheese crepe in a covered pan over low heat. The lid traps a little steam, warming the filling and softening the cheese without scorching the crepe; check that the center is hot before serving.
Vitamins
B12
0.82µg · 34% DV
Biotin
9.72µg · 32% DV
B2
0.34mg · 26% DV
B1
0.19mg · 16% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
246mg · 35% DV
Calcium
246mg · 25% DV
Sodium
438mg · 19% DV
Potassium ⭐
174mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 264 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.
Egg, Corn and Cheese Crepe is a savoury take on the French crêpe: a thin pan-cooked batter filled or topped with egg, sweetcorn and cheese. The combination is a familiar, easy-to-make variation rather than a traditional French filling, and works well for a relaxed breakfast, brunch or quick meal.
Serve it warm, when the cheese is soft and the corn adds a little sweetness to the tender crepe. A crisp green salad or sliced tomatoes make a fresh contrast. Egg and cheese give it some protein and calcium, while the crepe and filling make it more substantial than a plain one. For a lighter plate, go easy on the cheese and add extra 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 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
6.06g
MONOUNSATURATED
4.02g
POLYUNSATURATED
1.68g
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.