Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
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Thin, plain crepe; classic French style made with egg, milk, and flour.
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
180
KCAL / 100G
Carbs
26.5g
· 60%
Protein
6.1g
· 14%
Fat
5.2g
· 26%
Fiber
1g
Vitamins
B2
0.18mg · 14% DV
B12
0.3µg · 13% DV
Biotin
3.5µg · 12% DV
B5
0.5mg · 10% DV
Minerals
Selenium
8µg · 15% DV
Phosphorus
90mg · 13% DV
Zinc
1mg · 9% DV
Calcium
80mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.1g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
Overmixing develops gluten in the batter and can make crepes tough. Mix only until smooth, then let the batter rest for 15–30 minutes for a more tender texture.
Use a well-heated non-stick pan and apply only a very thin coating of oil or butter before the first crepe. Batter is more likely to stick when the pan is not hot enough.
Yes, batter can usually be covered and refrigerated overnight. Stir it gently before cooking because some settling is normal.
Let them cool completely, stack them with parchment paper between each crepe, and keep them in an airtight container in the refrigerator. Reheat briefly in a dry pan to help prevent drying out.
Yes, freeze them with parchment between the layers so they do not stick together. Thaw in the refrigerator, then warm gently in a pan or microwave.
Rather than relying only on jam or chocolate spread, pair crepes with eggs, cheese, yogurt, fruit, or vegetables. Fillings that provide protein and fiber can make the meal more satisfying.
A lightly filled crepe can work before exercise if it sits comfortably in your stomach; avoid very rich, fatty fillings close to training. Afterward, add a protein food such as yogurt, eggs, or cheese to make it a more balanced recovery meal.
Crepes are made from a thinner batter and cooked into a thin, flexible round, while pancakes are thicker and typically use a raising agent. Crepes are therefore especially suited to rolled sweet or savory fillings.
They can be, when served in an appropriate portion with nourishing fillings. Cheese, yogurt, banana, fruit puree, or finely chopped vegetables are more balanced choices than highly sugary spreads; crepes are not suitable for children with gluten, egg, or dairy allergies.
Plain crepes are a processed grain food and relatively low in fiber, so they are best not used as the main everyday grain choice. Enjoy them occasionally and vary meals with whole grains, legumes, vegetables, and protein-rich foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.