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Quinoa crepe (no oil) Calories
Gluten-free, high in protein and fiber, oil-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Quinoa crepe (no oil) (60 g) has 72 calories. That works out to 120 calories per 100 g. It contains 12.6 g of carbs, 2.7 g of protein, 0.7 g of fat and 1.7 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Quinoa crepe (no oil) Nutrition Facts
Selected: 1 piece (medium) · 60 g
72
KCAL / 60G
Carbs
12.6g
· 5% DV
Protein
2.7g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 16% · Fat 9%
Quinoa crepe (no oil) nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 1.7 g | 6% |
| Protein | 2.7 g | 5% |
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 Quinoa crepe (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 72 kcal |
| 1 piece (extra small) | 30 g | 36 kcal |
| 1 piece (small) | 40 g | 48 kcal |
| 1 piece (thin) | 60 g | 72 kcal |
| 1 piece (large) | 90 g | 108 kcal |
| 1 piece (thick) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 2 piece (double) | 120 g | 144 kcal |
| 1 piece (jumbo) | 120 g | 144 kcal |
| 1 serving (large) | 150 g | 180 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quinoa crepe (no oil)
How do you make a quinoa crepe (no oil)?
A quinoa crepe (no oil) is made by blending soaked quinoa with water into a smooth batter, then cooking it in a well-heated nonstick pan. Pour in a thin layer and flip once the top looks set.
Do you need to soak quinoa for a quinoa crepe (no oil)?
Soaking quinoa helps make a smoother batter for a quinoa crepe (no oil), though it is not necessary when using quinoa flour. If using whole grains, drain and rinse them after soaking before blending.
Can you make a quinoa crepe (no oil) with quinoa flour?
Yes, quinoa flour works for a quinoa crepe (no oil), as does blended soaked whole quinoa. Flour absorbs liquid differently, so add the water gradually until the batter pours easily but is not watery.
Why does a quinoa crepe (no oil) stick to the pan?
A quinoa crepe (no oil) usually sticks if the pan is not hot enough or does not have a reliable nonstick surface. Preheat the dry pan over medium heat and wait until the crepe releases at the edges before turning it.
Why does my quinoa crepe (no oil) tear when I flip it?
A quinoa crepe (no oil) often tears because it is flipped before the underside is cooked or the batter is too thin. Let the top lose its wet sheen, and adjust watery batter with a little more quinoa flour.
What can you put inside a quinoa crepe (no oil)?
A quinoa crepe (no oil) can hold either sweet or savory fillings. Try fruit and nut butter for a sweet version, or roasted vegetables, herbs, and cheese for a savory meal; avoid overfilling it before folding.
Can you use a quinoa crepe (no oil) as a wrap?
Yes, a quinoa crepe (no oil) can work as a wrap when cooked until flexible but fully set. Let it cool slightly before adding the filling, and roll gently to reduce cracking.
How do you keep a quinoa crepe (no oil) from tasting bitter?
Rinse quinoa thoroughly before blending it for a quinoa crepe (no oil), since the natural coating on quinoa can taste bitter. Soaking and draining the grains also helps produce a milder flavor.
How long does a cooked quinoa crepe (no oil) last in the fridge?
A cooked quinoa crepe (no oil) keeps for about three days in the refrigerator when cooled and stored in a covered container. Place parchment between crepes to stop them sticking, then reheat before serving.
Can you freeze a quinoa crepe (no oil) for meal prep?
Yes, a quinoa crepe (no oil) freezes well for meal prep. Cool the crepes completely, separate them with parchment, and seal them in a freezer-safe container; thaw and reheat in a pan for the best texture.
Quinoa crepe (no oil) Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
B5
0.18mg · 4% DV
Folate
13.2µg · 3% DV
Minerals
Manganese
0.36mg · 16% DV
Copper
0.08mg · 9% DV
Magnesium
25mg · 6% DV
Phosphorus
42mg · 6% DV
Potassium ⭐
72mg · 2% DV
Sodium
36mg · 2% DV
Quinoa crepe (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa crepe (no oil)
To burn the 72 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 Quinoa crepe (no oil)?
Quinoa crepe (no oil) is a thin, pan-cooked crepe made with quinoa flour or soaked, blended quinoa and water, without oil in the pan. Quinoa comes from the Andes, while this crepe-style preparation is a modern way to use it as a gluten-free alternative to wheat-based batter rather than a traditional Andean dish.
The crepes are usually soft and pliable, with lightly crisp edges if cooked a little longer. Serve them savoury with vegetables, eggs or cheese, or sweet with fruit and yoghurt; they work for breakfast or a light meal. They provide carbohydrates alongside some protein and fibre. A good non-stick pan helps keep the batter oil-free, and adding a protein-rich filling makes the plate more satisfying.
How Nutritious Is Quinoa crepe (no oil)?
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 Quinoa crepe (no oil) 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 Quinoa crepe (no oil) Contain Allergens?
No known major allergens
Which Diets Is Quinoa crepe (no oil) 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
Quinoa crepe (no oil) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.