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Savory crepe with carbohydrates and protein, providing calcium from cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Potato cheese crepe (140 g) has 301 calories. That works out to 215 calories per 100 g. It contains 32.8 g of carbs, 11.3 g of protein, 14.1 g of fat and 2.5 g of fiber. Its 215.6 mg of Phosphorus covers 31% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 140 g
301
KCAL / 140G
Carbs
32.8g
· 12% DV
Protein
11.3g
· 23% DV
Fat
14.1g
· 18% 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 43% · Protein 15% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 301 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 5.74 g | 29% |
| Trans fat | 0.15 g | |
| Sodium | 445 mg | 19% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 2.5 g | 9% |
| Protein | 11.3 g | 23% |
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) | 140 g | 301 kcal |
| ½ piece (half) | 70 g | 151 kcal |
| 1 piece (small) | 90 g | 194 kcal |
| 100 g | 100 g | 215 kcal |
| 1 serving (medium) | 160 g | 344 kcal |
| 1 piece (large) | 190 g | 409 kcal |
| 1 piece (jumbo) | 240 g | 516 kcal |
| 1 serving (large) | 260 g | 559 kcal |
| 2 piece (double) | 280 g | 602 kcal |
Calculated from 215 calories per 100 g.
A potato cheese crepe is made by filling a cooked, thin crepe with tender potato and cheese, then folding and warming it in a pan. Boiled, mashed or finely chopped potato mixes easily with grated cheese and heats through quickly.
Cheddar or another good-melting cheese works well in a potato cheese crepe because it becomes soft and stretchy inside. For a sharper, saltier filling, combine it with a little feta; taste the mixture before adding extra salt.
No. A potato cheese crepe uses a thin flour-and-egg crepe wrapped around a potato and cheese filling, while a potato pancake usually mixes grated potato directly into batter and fries it as a thicker patty.
Yes, cook the potatoes before filling a potato cheese crepe so they become tender at the same time as the cheese melts. Boil and mash them, or use finely diced cooked potato; raw pieces may remain firm inside the crepe.
Let the crepe cook until its underside is set and the edges begin to lift before turning or filling it. For a potato cheese crepe, avoid overfilling, and use a flexible spatula so the thin crepe can fold without splitting.
Yes, leftover mashed potatoes make a convenient filling for a potato cheese crepe. Mix them with grated cheese and a little seasoning, then spread a modest amount over the crepe; very loose mash can make the crepe soggy.
Serve a potato cheese crepe with a crisp green salad, sliced tomatoes, or sautéed vegetables to balance its soft, savory filling. For breakfast or brunch, eggs and fresh fruit are also easy accompaniments.
Yes, prepare the crepes and potato-cheese filling ahead and store them separately in the refrigerator. Fill and warm the crepes just before serving; assembling them too early can make the crepe absorb moisture from the filling.
A cooked potato cheese crepe keeps for about 2–3 days in a covered container in the refrigerator. Let it cool before storing, and reheat it until the filling is hot; discard it if it has been left at room temperature for hours.
Yes, potato cheese crepes can be frozen once fully cooled. Separate them with baking paper and seal them in a freezer-safe container; thaw before reheating in a pan or oven. The crepes may be softer after freezing than when freshly made.
Vitamins
Biotin
7.28µg · 24% DV
B2
0.25mg · 19% DV
B12
0.45µg · 19% DV
Vitamin A
128.8µg · 14% DV
Minerals
Phosphorus
216mg · 31% DV
Selenium
13µg · 24% DV
Calcium
199mg · 20% DV
Sodium
445mg · 19% DV
Potassium ⭐
319mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 301 calories in 1 piece (medium) (140 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.
A potato cheese crepe is a thin, pan-cooked crepe filled or layered with potato and cheese. Crepes are closely associated with France, while this savoury combination is a simple home-style variation that works well as a snack or a light meal.
The crepe is tender, with soft potato and melted cheese adding a creamy, savoury centre; a little browning gives the outside gentle crispness. Serve it hot, perhaps with a green salad for lunch or alongside eggs at breakfast. It provides carbohydrates and some protein, with calcium from the cheese. For a lighter version, use a modest amount of cheese and cook the crepe with little oil.
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 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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.74g
MONOUNSATURATED
4.48g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 26.2:1
Above the ideal 4:1 (26.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.