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Egg White Crêpe Calories
High protein, low fat, light crêpe
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg White Crêpe (60 g) has 42 calories. That works out to 70 calories per 100 g. It contains 3.9 g of carbs, 6.3 g of protein, 0.2 g of fat and 0.1 g of fiber. Its 4.8 µg of Selenium covers 9% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Egg White Crêpe Nutrition Facts
Selected: 1 piece (medium) · 60 g
42
KCAL / 60G
Carbs
3.9g
· 1% DV
Protein
6.3g
· 13% DV
Fat
0.2g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 59% · Fat 4%
Egg White Crêpe nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 6.3 g | 13% |
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 White Crêpe?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 42 kcal |
| 1 piece (extra small) | 30 g | 21 kcal |
| 1 piece (small) | 40 g | 28 kcal |
| 1 piece (thin) | 45 g | 32 kcal |
| 1 piece (thick) | 75 g | 53 kcal |
| 1 piece (large) | 90 g | 63 kcal |
| 100 g | 100 g | 70 kcal |
| 2 piece (double) | 120 g | 84 kcal |
| 1 piece (extra large) | 120 g | 84 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Egg White Crêpe
How do you make an egg white crêpe?
Make an egg white crêpe by whisking egg whites with a little milk and flour until smooth, then cooking a thin layer in a lightly greased non-stick pan. Keep the heat moderate and wait until the underside sets before turning it.
Why does an egg white crêpe stick to the pan?
An egg white crêpe usually sticks when the pan is not properly heated or its surface is not non-stick. Warm the pan over medium heat, add a light film of oil if needed, and let the edges set before lifting the crêpe.
Can you make an egg white crêpe with only egg whites?
Yes, you can make an egg white crêpe using only egg whites, but it will be delicate and more likely to tear without a binder. Pour a small amount into the pan and let the underside cook through before attempting to flip it.
How do you stop an egg white crêpe from turning rubbery?
Avoid overcooking an egg white crêpe, which can make its texture tough and rubbery. Use medium-low heat and take it out of the pan as soon as it is set; cooking it until completely dry removes its tenderness.
What fillings go well in an egg white crêpe?
An egg white crêpe works with both savory and sweet fillings. Try spinach, mushrooms, cheese, or herbs for a savory meal, or pair it with fruit and yogurt for a sweeter one. Add fillings after cooking so the crêpe stays easy to fold.
Can you make an egg white crêpe without flour?
Yes, an egg white crêpe can be made without flour, though it will be more fragile and egg-forward than a classic crêpe. Cook it as a small, thin layer in a good non-stick pan, and turn it only once the base has set.
Can egg whites be whipped before making an egg white crêpe?
Yes, egg whites can be whipped before making an egg white crêpe, but stiff peaks are not necessary. Gentle whisking is usually easier for a thin crêpe; heavily whipped whites can make the batter foamy and harder to spread evenly.
Can you make egg white crêpes ahead and freeze them?
Yes, egg white crêpes can be made ahead and frozen. Cool them completely, place parchment between each one, and seal them in a freezer-safe container. Thaw in the refrigerator or reheat gently in a pan so they do not dry out.
How is an egg white crêpe different from a regular crêpe?
An egg white crêpe uses egg whites instead of whole eggs, so it has no yolk and tends to be lighter and less rich than a regular crêpe. Its texture can also be more delicate, so use a gentle flip and avoid overcooking.
Is an egg white crêpe a good breakfast for weight loss?
An egg white crêpe can fit a weight-loss breakfast because it provides protein in a light base. Pair it with vegetables or fruit for a more filling meal, and remember that rich fillings, sauces, or extra cooking oil can make the meal heavier.
Egg White Crêpe Vitamins & Minerals
Vitamins
B2
0.09mg · 7% DV
B5
0.24mg · 5% DV
Biotin
1.2µg · 4% DV
B12
0.03µg · 1% DV
Minerals
Selenium
4.8µg · 9% DV
Sodium
96mg · 4% DV
Potassium ⭐
66mg · 2% DV
Magnesium
6mg · 1% DV
Egg White Crêpe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg White Crêpe
To burn the 42 calories in 1 piece (medium) (60 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 White Crêpe?
Egg White Crêpe is a thin, pan-cooked crêpe made with egg whites, often with a little flour or milk in the batter, depending on the recipe. It is a lighter modern variation on the French crêpe rather than a classic regional preparation.
It works well for breakfast or brunch, folded around berries and yoghurt or filled with vegetables for a savoury meal. Its mild flavour makes it easy to pair with either sweet or savoury toppings. It is high in protein and contains just 0.3 g of fat per 100 g. For a simple, balanced plate, add fresh fruit or vegetables and choose a modest amount of richer toppings.
How Nutritious Is Egg White Crêpe?
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 White Crêpe 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 White Crêpe Contain Allergens?
Contains these allergens:
Which Diets Is Egg White Crêpe Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg White Crêpe Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.