Crepes are thin, delicate, and delicious pancakes that can be served in various ways. Whether you enjoy them sweet with Nutella or savory with cheese and ham, crepes are a versatile dish that can be customized for any meal. However, if you're tracking your calorie intake, it’s important to understand how many calories are in a single crepe.
The number of calories in a crepe depends on its size, ingredients, and the filling or toppings added. In this article, we’ll examine the calorie content of a basic crepe, as well as the calories added by popular fillings and toppings. By the end, you’ll have a clear idea of how many calories you’re consuming and how to enjoy crepes in a healthier way.
The Basic Caloric Content of a Crepe
A basic, plain crepe—without any fillings or toppings—typically contains 90-120 calories per crepe, depending on its size and ingredients. These calories come primarily from the flour, eggs, milk, and a small amount of butter used in the batter.
The most common crepe batter ingredients include:
- Flour: Provides carbohydrates, contributing to the calorie content.
- Eggs: Adds protein and fat.
- Milk: Provides additional calories, especially if whole milk is used.
- Butter: Adds fat and flavor.
A basic crepe typically weighs around 50-60 grams, which is the equivalent of one medium-sized crepe.
Ingredient |
Calories per 1 oz (28g) |
Macronutrients |
Flour (All-purpose) |
100-110 |
Carbs: 22g, Protein: 3g, Fat: 0g |
Egg |
70-80 |
Carbs: 1g, Protein: 6g, Fat: 5g |
Milk (Whole) |
20-25 |
Carbs: 2g, Protein: 1g, Fat: 1.5g |
Butter |
100 |
Carbs: 0g, Protein: 0g, Fat: 11g |
Size and Portion Size Impact on Calories
The size of the crepe plays a significant role in determining how many calories it contains. A smaller crepe, such as those typically served in European-style breakfasts, may weigh only 30 grams and contain approximately 70-90 calories. On the other hand, a larger crepe (often seen in American-style servings) could weigh 80 grams or more and contain 160-200 calories.
Here’s a general guideline for crepe sizes and their estimated calorie content:
Crepe Size |
Weight (g) |
Calories |
Small (Snack-size) |
30-40 |
70-90 |
Medium (Regular) |
50-60 |
90-120 |
Large (Restaurant-size) |
80-100 |
160-200 |
Calories in Popular Crepe Fillings
The number of calories in a crepe increases significantly when fillings are added. Whether you prefer sweet or savory crepes, each filling will contribute additional calories. Here's a breakdown of common crepe fillings and their calorie contributions:
Sweet Fillings and Their Caloric Content
Sweet fillings, such as chocolate, fruit, and cream, can quickly turn a simple crepe into a decadent treat. Here are some popular sweet crepe fillings and their associated calories:
- Nutella: 100 calories per tablespoon (20g)
- Sugar: 15-20 calories per teaspoon
- Whipped cream: 50-70 calories per tablespoon (15g)
- Fresh fruit (e.g., strawberries, bananas): 30-50 calories per 1/4 cup
- Maple syrup: 50-60 calories per tablespoon
When combined with a plain crepe, these fillings can elevate the calorie count significantly. For example, a crepe with Nutella and whipped cream can contain over 300-350 calories, depending on portion sizes.
Savory Fillings and Their Caloric Content
Savory crepes are often filled with cheese, meats, and vegetables. These fillings can be just as high in calories, depending on what’s used:
- Cheese (e.g., Gruyère, Swiss): 100-120 calories per ounce (28g)
- Ham: 30-40 calories per ounce (28g)
- Egg: 70-80 calories per egg
- Spinach: 5-10 calories per 1/4 cup
For instance, a savory crepe filled with cheese and ham can contain around 200-300 calories, while a crepe filled with eggs and spinach will typically have 150-200 calories.
Combined Crepe with Fillings: Estimated Calories
Filling Type |
Calories per Serving (1 crepe) |
Notes |
Nutella & Whipped Cream |
300-350 |
High-calorie dessert |
Cheese & Ham |
200-250 |
Savory, hearty option |
Egg & Spinach |
150-200 |
Lower-calorie, healthy |
Strawberry & Whipped Cream |
250-300 |
Light and sweet |
How to Make Crepes Healthier
If you love crepes but want to keep the calorie count lower, there are several strategies you can use to reduce the overall calories without sacrificing flavor.
1. Use a Lighter Batter
Instead of using whole milk and butter, consider using lower-calorie options like skim milk or plant-based milk (e.g., almond or oat milk). You can also substitute applesauce or yogurt for some or all of the butter, which will lower the fat and calorie content without sacrificing texture.
2. Limit High-Calorie Fillings
While sweet fillings like Nutella are delicious, they can add a significant amount of calories. Opt for healthier alternatives such as:
- Fresh fruit: Berries, bananas, and apples provide natural sweetness and are low in calories.
- Greek yogurt: For a creamy texture with less sugar, opt for unsweetened Greek yogurt.
- Nut butters: Almond or peanut butter offers a healthier fat profile than chocolate spreads.
3. Control Portion Sizes
Rather than indulging in large crepes filled with heavy toppings, try making smaller crepes with lighter fillings. You can also divide the crepe into smaller portions to help manage your calorie intake.
4. Go Savory with Veggies
Savory crepes can be a healthier alternative to their sweet counterparts. Fill your crepes with sautéed vegetables like spinach, mushrooms, and bell peppers, and add a small amount of lean protein (like turkey or chicken) to keep the calorie count low. These ingredients will provide fiber, vitamins, and minerals while keeping the crepe filling and nutritious.
Comparing Crepes to Other Breakfast Foods
Crepes are often compared to other popular breakfast options such as pancakes, waffles, and French toast. While these foods may seem similar, they vary in calorie content depending on their ingredients and preparation methods.
Breakfast Food |
Calories per 1 serving |
Key Ingredients |
Crepes (Plain) |
90-120 |
Flour, eggs, milk, butter |
Pancakes (Plain) |
150-200 |
Flour, eggs, milk, butter, baking powder |
Waffles |
200-300 |
Flour, eggs, milk, butter, yeast |
French Toast |
200-250 |
Bread, eggs, milk, butter |
While pancakes and waffles tend to be higher in calories due to their thickness and the ingredients used (such as baking powder or yeast), crepes are usually the lighter option. However, once fillings and toppings are added, crepes can quickly become as calorie-dense as other breakfast choices.
Conclusion- How Many Calories Does A Crepe Have?
The number of calories in a crepe depends largely on its size, ingredients, and the fillings you choose. A plain crepe typically contains 90-120 calories, while sweet or savory fillings can add an additional 150-300 calories per serving. By adjusting the batter ingredients and choosing healthier fillings, you can enjoy crepes as a light, satisfying meal or indulgent treat, all while managing your calorie intake. Whether you prefer sweet Nutella-filled crepes or savory veggie options, there are endless ways to enjoy this delicious dish without going overboard on calories.