Crepe, plain
Common food
Photo: Wikipedia
A plain crepe is a delicate, paper-thin pancake with a soft, slightly chewy texture and a subtle, buttery flavor. Its simple composition of flour, eggs, and milk creates a neutral, versatile canvas. Nutritionally, it's a moderate source of protein and carbohydrates, with a notable fat content from cooking butter or oil.
Calorie split: 16% protein · 39% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love crepes for their incredible versatility and the comforting, slightly crispy yet tender texture they achieve. They are a beloved culinary blank slate, capable of transforming from a simple breakfast with sugar to an elegant dinner with gourmet fillings.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the potential for a blood-sugar spike if made with refined flour and filled only with sugar. To counteract this, pair with protein (like eggs or cheese) or healthy fats (like avocado or nuts) to slow digestion, and consider using whole-grain flour for the batter.
Key benefits
- Quick to prepare with pantry staples
- Excellent vehicle for both sweet and savory fillings
- Provides a moderate energy boost from carbs and protein
- Light texture allows for easy digestion when not overfilled
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'crepe' comes from the Latin 'crispa,' meaning curled, referencing the characteristic wrinkled edge formed when the thin batter is swirled in the pan.
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, and are typically folded or rolled around fillings. Pancakes are thicker, fluffier, and leavened with baking powder.
Can I make crepe batter ahead of time?
Yes, crepe batter benefits from resting. It can be refrigerated for up to 24 hours; this allows the flour to fully hydrate and the gluten to relax, resulting in more tender crepes.
Why are my crepes rubbery?
Rubbery crepes are often caused by overmixing the batter (developing too much gluten) or using too little fat in the pan. Ensure the batter is smooth but not overworked, and the pan is properly greased.
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.