How healthy are crêpes?
Are crêpes healthy? Yes, in moderate portions. Crêpes score 14/100 on the HowHealthyIs Score: 100 g provide 223 kcal, 7 g protein and 94 µg vitamin A. Crêpes are thin pancakes of flour, eggs and milk. Plain with a sprinkle of sugar they are a modest treat with some protein and calcium; fillings decide most of the nutrition. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Crêpes rank higher than 14% of them.
Counts in favor (% daily value per 100 kcal)
- Protein6%
- Vitamin A5%
- Iron4%
- Calcium3%
- Magnesium1%
- Potassium1%
- Vitamin E1%
- Fiber1%
- Vitamin C0%
Counts against
- Saturated fat10%
- Added sugars7%
- Sodium3%
Raw NRF9.3: 23 minus 19 = 3. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in crêpes?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 223 kcal | 112 kcal | |
| Protein | 7 g | 3.5 g | 7% |
| Carbohydrates | 30 g | 15 g | 5% |
| Fiber | 0.7 g | 0.3 g | 1% |
| Sugars | 11 g | 5.6 g | |
| Added sugars | 8 g | 4 g | 8% |
| Fat | 8.2 g | 4.1 g | 5% |
| Saturated fat | 4.3 g | 2.2 g | 11% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 94 µg | 47 µg | 5% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1.2 µg | 0.6 µg | 3% |
| Vitamin E | 0.4 mg | 0.2 mg | 1% |
| Vitamin K | 0.7 µg | 0.3 µg | 0% |
| Vitamin B12 | 0.5 µg | 0.2 µg | 10% |
| Folate | 85 µg | 43 µg | 11% |
| Minerals | |||
| Calcium | 84 mg | 42 mg | 3% |
| Iron | 1.5 mg | 0.8 mg | 4% |
| Potassium | 135 mg | 67 mg | 1% |
| Magnesium | 14 mg | 7 mg | 2% |
| Zinc | 0.7 mg | 0.3 mg | 3% |
| Sodium | 133 mg | 66 mg | 3% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard crêpes?
We estimate crêpes from this standard recipe (serves 5, about 500 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Plain crêpes finished with a sprinkle of sugar; makes about 10.
| Ingredient | Amount |
|---|---|
| Wheat flour | 125 g |
| 2 eggs | 100 g |
| Milk | 300 g |
| Butter (batter and pan) | 25 g |
| Pinch of salt | 1 g |
| Sugar sprinkled on top | 40 g |
Why are crêpes good for you?
- 43 µg folate in 1 crêpe with sugar, 11% of the daily value. Folate contributes to normal blood formation.
Good ways to use them
- A light dessert or snack
- Filling with fruit, yogurt or ham and cheese
What should you watch out for?
- Chocolate spread, whipped cream and syrups add a lot of sugar and fat.
- The batter is mostly refined flour.
What can you eat instead of crêpes?
Foods you can use the same way with a higher HowHealthyIs Score.