Recipes · French · Pancakes and Crepes
Crêpes
One serving has 357 kcal and 12 g protein, and at least a fifth of a woman's daily need of selenium (54%), riboflavin (49%), thiamin (41%), cobalamin (29%), folate (28%) and phosphorus (27%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (184 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 50 g Flour, all-purpose
- 30 g Eggs, whole, raw
- 90 g Milk, whole
- 8 g Butter, unsalted
- 5 g Sugar
- 0.5 g Salt
Method
- Whisk the flour, eggs, sugar and salt together, then gradually whisk in the milk to a smooth, thin batter with no lumps; rest 30 minutes if you have time.
- Melt the butter and stir most of it into the batter, keeping a little for greasing the pan.
- Heat a crepe pan or nonstick skillet, brush with butter, and pour in a thin layer of batter, swirling to coat the base.
- Cook for 1-2 minutes until the underside is golden and the edges lift, then flip and cook 30-60 seconds more.
- Stack the crepes and serve with sugar, lemon, jam or your favorite filling.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 357 kcal | 17% |
| Carbohydrates | 47.7 g | |
| Water | 109 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.15 g | |
| Threonine | 0.43 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.96 g | |
| Lysine | 0.63 g | |
| Methionine | 0.28 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.61 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.65 g | |
| Histidine | 0.3 g | |
| Fat | 12.8 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.92 g | |
| Saturated | 6.7 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 138 mg | |
| Calcium | 128 mg | 13% |
| Copper | 0.12 mg | 13% |
| Iron | 2.9 mg | 16% |
| Magnesium | 23.8 mg | 8% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 191 mg | 27% |
| Potassium | 216 mg | 5% |
| Selenium | 29.6 µg | 54% |
| Sodium | 277 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 110 µg | 28% |
| Cobalamin (vitamin B12) | 0.69 µg | 29% |
| Choline | 103 mg | 24% |
| Vitamin A | 144 µg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 70.5 IU | 12% |
| Vitamin E | 0.68 mg | 5% |
| Vitamin K | 1.1 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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