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Gluten-free crepe made with egg protein and cornmeal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg cornmeal crepe (80 g) has 168 calories. That works out to 210 calories per 100 g. It contains 20.4 g of carbs, 7.4 g of protein, 6.2 g of fat and 1.7 g of fiber. Its 15.6 µg of Selenium covers 28% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 80 g
168
KCAL / 80G
Carbs
20.4g
· 7% DV
Protein
7.4g
· 15% DV
Fat
6.2g
· 8% 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 49% · Protein 18% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 7.4 g | 15% |
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 | 168 kcal |
| 1 piece (small) | 45 g | 95 kcal |
| 1 serving (medium) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (large) | 120 g | 252 kcal |
| 1 piece (extra large) | 160 g | 336 kcal |
| 2 piece (double) | 160 g | 336 kcal |
| 3 piece (triple) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
To make an egg cornmeal crepe, whisk egg with cornmeal and add milk or water until the batter pours easily. Spread it thinly in a lightly oiled, heated pan, cook until the underside sets, then carefully flip and cook the other side.
Yes, an egg cornmeal crepe can be made with cornmeal alone. Cornmeal lacks the stretchy gluten structure found in wheat flour, so the crepe may be more fragile; the egg helps bind it, and careful flipping prevents tearing.
An egg cornmeal crepe can fall apart if the batter is too thick or dry, or if you flip it before the first side has set. Thin the batter slightly, wait until the edges release, and use a wide spatula to turn it gently.
No, an egg cornmeal crepe does not need milk; water can loosen the batter instead. Milk usually gives the crepe a softer texture and more browning, while water makes a plainer-tasting version.
Keep an egg cornmeal crepe soft by making the batter pourable and taking it off the heat as soon as both sides are cooked. Stack the finished crepes and cover them while you prepare the rest so they do not dry out.
An egg cornmeal crepe works with both savory and sweet fillings. Try cheese, cooked vegetables, or herbs for a savory meal, or fruit and honey for a sweet one; add moist fillings just before serving to keep the crepe from becoming soggy.
An egg cornmeal crepe is closer to a thin pancake than a tortilla: its egg-based batter is poured into a pan, rather than rolled into a dough. It is usually softer than a tortilla and can be folded around a filling.
Use a well-heated nonstick pan and lightly coat it with oil before cooking an egg cornmeal crepe. If the crepe still sticks, it may need more time to set; loosening it too early can tear the delicate cornmeal surface.
Yes, you can make egg cornmeal crepes ahead. Let them cool, refrigerate them in a covered container with baking paper between layers, then warm them gently in a pan or microwave shortly before serving.
An egg cornmeal crepe uses cornmeal instead of the wheat flour typical of a regular crepe, giving it a more noticeable corn flavor and a less stretchy texture. It can be more delicate to handle, so wait for it to set before flipping.
Vitamins
Biotin
6.8µg · 23% DV
B12
0.38µg · 16% DV
B2
0.19mg · 15% DV
B1
0.15mg · 13% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
141mg · 20% DV
Copper
0.1mg · 11% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
114mg · 3% DV
Sodium
66mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 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 cornmeal crepe is a thin, pan-cooked batter made with eggs and cornmeal. It is best understood as a home-style variation on crepes or griddle cakes, rather than a dish tied to one particular region. Cornmeal gives it a warm colour and a slightly grainy texture, while egg helps bind the batter.
Serve it plain or with savoury fillings such as cheese and vegetables, or try a sweet topping like fruit or honey. It works for breakfast, a light lunch or a snack, depending on what you add. The egg contributes protein, while cornmeal provides most of the carbohydrates; each 100 g has 9.2 g of protein. For a lighter plate, cook it with little oil and add fresh vegetables or fruit.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.56g
MONOUNSATURATED
2.44g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.