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Pea flour crepe Calories
Gluten-free, contains plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pea flour crepe (60 g) has 109 calories. That works out to 182 calories per 100 g. It contains 14.5 g of carbs, 5.2 g of protein, 3.2 g of fat and 2.5 g of fiber. Its 87.6 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
Pea flour crepe Nutrition Facts
Selected: 1 piece (medium) · 60 g
109
KCAL / 60G
Carbs
14.5g
· 5% DV
Protein
5.2g
· 10% DV
Fat
3.2g
· 4% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 19% · Fat 27%
Pea flour crepe nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 14.5 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 5.2 g | 10% |
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 Pea flour crepe?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 109 kcal |
| 1 piece (small) | 35 g | 64 kcal |
| 1 piece (large) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 cup (shredded) | 110 g | 200 kcal |
| 2 piece (double) | 120 g | 218 kcal |
| 1 cup (diced) | 120 g | 218 kcal |
| 1 serving (large) | 150 g | 273 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Pea flour crepe
How do you make a pea flour crepe?
Whisk pea flour with eggs and milk or water until the batter is smooth, then pour a thin layer into a lightly oiled, hot pan. Cook until the edges release, flip, and finish the other side; thin the batter with a little liquid if it spreads poorly.
What does a pea flour crepe taste like?
A pea flour crepe has a mild, earthy, slightly bean-like flavor rather than the neutral taste of a wheat crepe. Herbs, spices, cheese, or savory vegetables complement it particularly well, while fruit and cinnamon work for a sweeter version.
Why does my pea flour crepe fall apart when I flip it?
A pea flour crepe often falls apart if the pan is too cool, the batter is too thick, or you flip it before the underside has set. Let the edges loosen first, use a thin spatula, and make the next crepe slightly smaller if needed.
Can you make a pea flour crepe without eggs?
Yes, you can make a pea flour crepe without eggs. Mix the pea flour with water or plant milk and let the batter sit briefly so it hydrates; cook the crepes a little thicker and turn them gently, since egg-free versions can be more delicate.
Can pea flour crepes be sweet?
Yes, pea flour crepes can be served sweet. Their earthy flavor pairs with cinnamon, vanilla, berries, or sliced banana; add sweetness with the topping rather than a lot of sugar in the batter, which can make the crepes brown too quickly.
What fillings go well in a pea flour crepe?
Spinach and cheese, sautéed mushrooms, roasted vegetables, or seasoned chickpeas make good fillings for a pea flour crepe. Garlic, cumin, and fresh herbs suit its savory flavor; cook wet fillings first so they do not make the crepe soggy.
Can you replace all-purpose flour with pea flour in a crepe recipe?
You can use pea flour for crepes, but it does not behave exactly like all-purpose wheat flour. It absorbs liquid differently and gives a more tender, earthy crepe, so adjust the batter until it pours easily instead of relying on a direct swap in every recipe.
Should pea flour crepe batter rest before cooking?
Yes, resting pea flour crepe batter briefly helps the flour absorb liquid and can make the crepes cook more evenly. Stir it again before using, and add a splash of water or milk if it has thickened while resting.
How do you stop pea flour crepes from sticking to the pan?
Use a well-heated nonstick or seasoned pan and lightly oil it before cooking pea flour crepes. If the first one sticks, let the pan heat more fully and loosen the crepe only after its edges begin to lift.
How should you store and reheat leftover pea flour crepes?
Cool leftover pea flour crepes, stack them with parchment between the pieces, and refrigerate them in a covered container for a few days. Reheat them briefly in a skillet or microwave; a skillet helps bring back a softer, less damp texture.
Pea flour crepe Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.14mg · 7% DV
Folate
25.2µg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Phosphorus
88mg · 13% DV
Manganese
0.28mg · 12% DV
Copper
0.11mg · 12% DV
Iron
1.26mg · 7% DV
Sodium
126mg · 5% DV
Potassium ⭐
119mg · 4% DV
Pea flour crepe Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea flour crepe
To burn the 109 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 Pea flour crepe?
Pea flour crepe is a thin, pan-cooked pancake made with pea flour, usually loosened with water or milk. It is a savoury twist on the French-style crêpe, with a more noticeable, gently earthy legume flavour than a wheat-based version. Serve it folded or rolled with vegetables, herbs, cheese or eggs; it also works well as a wrap for lunch. In Turkey, a vegetable-filled version can make an easy breakfast or light meal.
Pea flour contributes plant protein and fibre: a 100 g serving has 8.6 g of protein. The recipe can suit gluten-free diets when the other ingredients are also gluten-free. For a lighter plate, cook it with little oil and pair it with fresh vegetables or a simple salad.
How Nutritious Is Pea flour 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 Pea flour crepe Processed?
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.
Does Pea flour crepe Contain Allergens?
No known major allergens
Which Diets Is Pea flour crepe Good For?
Vegan
✓ 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
Pea flour crepe Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 23.7:1
Above the ideal 4:1 (23.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.