Crepes
Moderate nutritional value
Thin French pancake, sweet or savory.
Crepes are thin French pancakes made from a batter of flour, eggs, milk and melted butter, cooked in a hot pan and folded around sweet fillings such as fruit or chocolate spread, or savory ones such as ham, cheese or egg. They are mostly refined carbohydrate, and sweet fillings add sugar. A savory filling of egg, ham or cheese adds protein and keeps the sugar low.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7g | 12.5% |
| Fat | 8g | 11.4% |
| Carbs | 33g | 11.0% |
| Simple Sugars | 11.55g | Estimate |
| Complex Carbs | 20.45g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 48g | 1.9% |
| Calories | 230 | 10.2% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.34 | g | 21.7% |
| Monounsaturated | 2.35 | g | 9.4% |
| Polyunsaturated | 0.67 | g | 5.2% |
| Omega-3 | 0.201 | g | Estimate |
| DHA | 9 | mg | 1.0% |
| Omega-6 | 0.469 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.39 | mg |
| Selenium | 18.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 92.8 | mcg | 10.3% |
| vitamin B1 | 0.053 | mg | 4.4% |
| vitamin B2 | 0.18 | mg | 13.8% |
| vitamin B3 | 0.363 | mg | 2.3% |
| vitamin B6 | 0.052 | mg | 3.1% |
| vitamin B9 | 14.1 | mcg | 3.5% |
| vitamin B12 | 0.401 | mcg | 16.7% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.419 (17 IU) | mcg | 2.8% |
| vitamin E | 0.392 | mg | 2.6% |
| vitamin K | 0.744 | mcg | 0.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 87.7 | mg | 8.8% |
| iron | 0.705 | mg | 3.9% |
| magnesium | 15 | mg | 3.8% |
| phosphorus | 124 | mg | 17.7% |
| potassium | 142 | mg | 5.5% |
| sodium | 95.9 | mg | 4.2% |
| zinc | 0.695 | mg | 6.3% |
| copper | 0.072 | mg | 8.0% |
| manganese | 0.201 | mg | 8.7% |
| selenium | 18.2 | mcg | 33.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 176 | mg | 25.1% | 127% |
| Isoleucine | 320 | mg | 22.9% | 123% |
| Leucine | 573 | mg | 21.0% | 109% |
| Lysine limiting | 391 | mg | 18.6% | 94% |
| Methionine | 291 | mg | 27.7% | 146% |
| Phenylalanine | 636 | mg | 36.3% | 179% |
| Threonine | 260 | mg | 24.8% | 120% |
| Tryptophan | 89 | mg | 31.8% | 156% |
| Valine | 396 | mg | 21.8% | 115% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Plain flour 140 g
- Eggs 2
- Milk 300 ml
- Butter, melted 30 g
- Sugar 1 tbsp
- Salt a pinch
- Extra butter for the pan as needed
Instructions
- 1
Whisk the flour, eggs, sugar and salt with a little of the milk into a smooth paste.
- 2
Gradually whisk in the remaining milk and the melted butter to make a thin, lump-free batter.
- 3
Rest the batter 30 minutes so the crepes turn out tender.
- 4
Heat a lightly buttered non-stick pan over medium heat.
- 5
Pour in a small ladle of batter and swirl to coat the pan in a thin, even layer.
- 6
Cook about 1 minute until the edges lift and the underside is golden, then flip and cook 30 seconds more.
- 7
Repeat with the rest of the batter, then serve folded with your choice of sweet or savoury filling.