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Whole wheat crepe with cheese Calories
Whole-wheat crepe filled with cheese; provides protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat crepe with cheese (120 g) has 286 calories. That works out to 238 calories per 100 g. It contains 26.9 g of carbs, 12.2 g of protein, 14.5 g of fat and 3.7 g of fiber. Its 264 mg of Phosphorus covers 38% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Whole wheat crepe with cheese Nutrition Facts
Selected: 1 piece (medium) · 120 g
286
KCAL / 120G
Carbs
26.9g
· 10% DV
Protein
12.2g
· 24% DV
Fat
14.5g
· 19% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 17% · Fat 45%
Whole wheat crepe with cheese nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 6.12 g | 31% |
| Trans fat | 0.14 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 26.9 g | 10% |
| Fiber | 3.7 g | 13% |
| Protein | 12.2 g | 24% |
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 Whole wheat crepe with cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 286 kcal |
| 1 piece (thin) | 60 g | 143 kcal |
| 1 piece (small) | 80 g | 190 kcal |
| 100 g | 100 g | 238 kcal |
| 1 serving (medium) | 120 g | 286 kcal |
| 1 piece (thick) | 150 g | 357 kcal |
| 1 piece (large) | 170 g | 405 kcal |
| 1 piece (jumbo) | 220 g | 524 kcal |
| 2 piece (double) | 240 g | 571 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Whole wheat crepe with cheese
How do you make whole wheat crepe with cheese?
To make whole wheat crepe with cheese, whisk whole-wheat flour with milk and egg into a pourable batter, then cook a thin layer in a lightly greased pan. Add cheese, fold the crepe, and heat until the filling softens.
What cheese is best for whole wheat crepe with cheese?
A melting cheese such as Gruyère, Swiss, or cheddar works well in whole wheat crepe with cheese. For a tangier filling, combine a little feta with a melting cheese; feta alone tends to crumble rather than melt smoothly.
Why does whole wheat crepe with cheese turn out tough?
Whole wheat crepe with cheese can turn tough if the batter is overmixed or the crepe is cooked too long over high heat. Mix just until smooth, cook until set, and warm the filled crepe only until the cheese melts.
How do you keep whole wheat crepe with cheese from tearing?
Whole wheat crepe with cheese is less likely to tear when the batter is thin and the pan is evenly heated. Let the first side cook until its edges release, then loosen it gently with a thin spatula before turning.
Can you make whole wheat crepe with cheese ahead of time?
Yes, you can cook the crepes ahead and refrigerate them in a covered container. For the best texture, store them unfilled and add the cheese when reheating; cool cooked crepes promptly rather than leaving them out.
Can whole wheat crepe with cheese be frozen?
Yes, whole wheat crepe with cheese can be frozen. Cool each crepe first and separate layers with parchment so they do not stick; freeze in an airtight container and reheat in a pan after thawing.
Where did whole wheat crepe with cheese originate?
Whole wheat crepe with cheese is a modern variation rather than a single traditional regional recipe. French crêpes are associated with Brittany, where savory buckwheat galettes are especially traditional; this version uses whole-wheat flour and a cheese filling.
What can you serve with whole wheat crepe with cheese?
Whole wheat crepe with cheese pairs well with a green salad, sautéed mushrooms, or roasted vegetables. A lightly dressed salad balances the savory filling, while soup makes the crepe part of a more substantial meal.
Is whole wheat crepe with cheese a healthy meal?
Whole wheat crepe with cheese can be a nourishing meal because it combines whole grains with protein- and calcium-containing cheese. Choose a moderate amount of cheese and add vegetables for more variety without relying on the crepe alone.
Can you use cottage cheese in whole wheat crepe with cheese?
Yes, cottage cheese can be used in whole wheat crepe with cheese, but its moist, soft texture may make the filling watery. Drain it first and combine it with herbs or a small amount of a firmer cheese so the crepe is easier to fold.
Whole wheat crepe with cheese Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
Biotin
6µg · 20% DV
B2
0.25mg · 19% DV
B3
2.16mg · 14% DV
Minerals
Phosphorus
264mg · 38% DV
Selenium
17µg · 31% DV
Manganese
0.5mg · 22% DV
Calcium
216mg · 22% DV
Sodium
432mg · 19% DV
Potassium ⭐
204mg · 6% DV
Whole wheat crepe with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat crepe with cheese
To burn the 286 calories in 1 piece (medium) (120 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 Whole wheat crepe with cheese?
Whole wheat crepe with cheese is made by cooking a thin whole-wheat batter in a pan, then filling or topping it with cheese. It is a wholegrain take on the French crêpe, adapted easily for home cooking and suited to a quick breakfast or light meal.
The crepe is soft and flexible, with a gently nutty grain flavour that balances the cheese’s savoury richness. Serve it warm, folded or rolled, with fresh vegetables or a simple salad; it also works as a filling breakfast alongside tea or coffee. It offers protein and fibre, with 10.2 g of protein per 100 g. For a lighter plate, use a modest amount of cheese and add plenty of vegetables.
How Nutritious Is Whole wheat crepe with cheese?
Nutrient density
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.
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 Whole wheat crepe with cheese 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 Whole wheat crepe with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat crepe with cheese Good For?
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
Whole wheat crepe with cheese Fat Profile
SATURATED
6.12g
MONOUNSATURATED
4.56g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.