Crepe, NFS
Common food
Photo: Wikipedia
A delicate, paper-thin pancake made from a simple batter of flour, eggs, and milk, cooked quickly in a hot pan. Its texture is soft and slightly chewy with a subtle, eggy sweetness, serving as a blank canvas for countless fillings. Nutritionally, it's a moderate source of protein and carbs, with a significant portion of its calories coming from fat.
Calorie split: 16% protein · 39% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People adore crepes for their incredible versatility, transforming from a simple breakfast with lemon and sugar to a sophisticated dinner with ham and cheese. They are a beloved culinary staple in French and Belgian culture, evoking a sense of comfort and artisanal skill.
⚠️ Watch-outs & how to enjoy it better
A plain crepe can cause a rapid blood-sugar spike due to its refined carbs and low fiber. Those monitoring blood sugar or gluten intake should be cautious. To counteract this, pair it with a protein-rich filling like eggs, lean meat, or legumes, and a source of healthy fat like avocado or cheese to slow digestion.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains protein for muscle maintenance.
- Highly versatile base for both sweet and savory meals.
- Can be easily customized with nutrient-dense fillings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'crepe' comes from the Latin 'crispus,' meaning curled, referencing the edges that form as the thin batter cooks.
Full nutrition (USDA data · scales with serving)
| Water | 56.4 g |
| Energy | 224 kcal |
| Protein | 8.8 g |
| Total lipid (fat) | 11.3 g |
| Carbohydrate, by difference | 22.0 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 4.5 g |
| Calcium, Ca | 95.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 150 mg |
| Potassium, K | 169 mg |
| Sodium, Na | 278 mg |
| Zinc, Zn | 0.86 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 15.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.31 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 43.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 57.0 ug |
| Choline, total | 114 mg |
| Vitamin B-12 | 0.57 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 98.0 ug |
| Retinol | 98.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 184 ug |
| Vitamin E (alpha-tocopherol) | 0.79 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 153 mg |
FAQ
What's the difference between a crepe and a pancake?
Crepes are much thinner and larger, cooked quickly on high heat for a delicate, lace-like texture. Pancakes are thicker, fluffier, and leavened with baking powder.
Can crepe batter be made ahead?
Yes, crepe batter benefits from resting. It can be refrigerated for up to 48 hours, which allows the gluten to relax and the flour to fully hydrate for a more tender result.
Why do my crepes tear when flipping?
Tearing usually means the pan wasn't hot enough, the crepe was too thin, or you're flipping before the edges are set and golden. Ensure a properly preheated, lightly oiled pan and wait for the surface to look matte.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.24 kcal/g · 16% calories from protein · 0.6 g fiber · 4.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.