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Egg oat crepe Calories
A healthy crepe made with eggs and oats, high in protein and fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg oat crepe (90 g) has 144 calories. That works out to 160 calories per 100 g. It contains 17.1 g of carbs, 7.7 g of protein, 4.7 g of fat and 2.3 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Egg oat crepe Nutrition Facts
Selected: 1 piece (medium) · 90 g
144
KCAL / 90G
Carbs
17.1g
· 6% DV
Protein
7.7g
· 15% DV
Fat
4.7g
· 6% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 22% · Fat 30%
Egg oat crepe nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 17.1 g | 6% |
| Fiber | 2.3 g | 8% |
| Protein | 7.7 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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How Many Calories in 1 Medium Egg oat crepe?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 144 kcal |
| 1 piece (extra small) | 45 g | 72 kcal |
| 1 piece (small) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (large) | 130 g | 208 kcal |
| 2 piece (medium) | 180 g | 288 kcal |
| 1 serving (double) | 180 g | 288 kcal |
| 1 piece (jumbo) | 180 g | 288 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Egg oat crepe
How do you make an egg oat crepe?
To make an egg oat crepe, blend or whisk oats with egg and enough milk or water to form a pourable batter. Spread a thin layer in a lightly oiled, heated pan and cook both sides until set and lightly browned.
Why does my egg oat crepe break when I flip it?
An egg oat crepe often breaks when it is flipped before the underside is set or when the batter is too thin. Let the edges lift easily from the pan, then turn it with a wide spatula rather than lifting it by an edge.
Do you need to blend the oats for an egg oat crepe?
No, blending is optional for an egg oat crepe. Whole oats give it a more textured, rustic bite, while ground oats make the batter smoother and easier to spread into a thin layer.
Can you make an egg oat crepe without milk?
Yes, you can make an egg oat crepe with water instead of milk. Add the water gradually so the batter remains pourable but not watery; the finished crepe will have a plainer taste than one made with milk.
What fillings go well in an egg oat crepe?
An egg oat crepe works with savory fillings such as spinach, cheese, or mushrooms, and with sweet options such as berries or yogurt. Use a moderate amount of filling so the thin crepe can fold without splitting.
Is an egg oat crepe sweet or savory?
An egg oat crepe can be either sweet or savory because the basic batter has a mild flavor. Season it with herbs or spices for a savory meal, or pair it with fruit for a sweet version without needing to sweeten the batter.
Can you prepare egg oat crepes ahead of time?
Yes, cooked egg oat crepes can be made ahead. Cool them, stack them in a covered container, and refrigerate; reheat in a pan or microwave before serving. Avoid leaving cooked crepes at room temperature for an extended time.
Can egg oat crepe batter be made the night before?
Yes, egg oat crepe batter can be mixed ahead and kept covered in the refrigerator overnight. Oats absorb liquid as they stand, so stir the batter before cooking and add a little water or milk if it has thickened too much.
Is an egg oat crepe a good breakfast before a workout?
Yes, an egg oat crepe can work as a pre-workout breakfast because it combines carbohydrates from oats with protein from egg. Allow time to digest it, and choose a portion that feels comfortable before exercising.
Can you freeze egg oat crepes?
Yes, freeze cooked egg oat crepes once they have cooled. Separate each crepe with baking paper so they do not stick together, then thaw and reheat them in a pan. Freezing the cooked crepes is more convenient than freezing the batter.
Egg oat crepe Vitamins & Minerals
Vitamins
Biotin
6.3µg · 21% DV
B12
0.36µg · 15% DV
B2
0.16mg · 12% DV
B5
0.54mg · 11% DV
Minerals
Manganese
0.63mg · 27% DV
Selenium
9.9µg · 18% DV
Phosphorus
108mg · 15% DV
Copper
0.12mg · 13% DV
Sodium
126mg · 5% DV
Potassium ⭐
162mg · 5% DV
Egg oat crepe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg oat crepe
To burn the 144 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.
What is Egg oat crepe?
An Egg oat crepe is a thin pan-cooked batter made with eggs and oats, often loosened with a little milk or water. It is a simple modern take on the familiar crepe rather than a dish tied to one particular region, and can be made at home with a few everyday ingredients.
Its texture is soft and pliable, with a lightly browned surface. Serve it folded or rolled, with savoury fillings such as cheese and greens, or with fruit for a sweeter breakfast; it also packs well for a quick meal on the go. Eggs and oats provide protein alongside carbohydrates and fibre, making it more substantial than a plain flour crepe. For a lighter plate, cook it with little oil and add fresh vegetables or fruit.
How Nutritious Is Egg oat crepe?
Nutrient density
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.
Satiety score
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.
Is Egg oat crepe Processed?
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.
Does Egg oat crepe Contain Allergens?
Contains these allergens:
Which Diets Is Egg oat crepe Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Egg oat crepe Fat Profile
SATURATED
1.17g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.99g
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.