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●Low GI

Baked Leek with Egg Calories

Oven-baked leek and egg; provides protein and fiber.

In season: Autumn · Winter · Spring

CALORIES · 100 G

75kcal

GI

20low

POTASSIUM · 100 G

180mg

FIBER · 100 G

1.6g

Quick answer

1 serving (medium) of Baked Leek with Egg (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 13 g of carbs, 8 g of protein, 7 g of fat and 3.2 g of fiber. Its 16 µg of Biotin covers 53% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Baked Leek with Egg Nutrition Facts

Selected: 1 serving (medium) · 200 g

150

KCAL / 200G

Carbs

13g

· 5% DV

Protein

8g

· 16% DV

Fat

7g

· 9% DV

Fiber

3.2g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 35% · Protein 22% · Fat 43%

Baked Leek with Egg nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories150 kcal
Total fat7 g9%
Saturated fat1.8 g9%
Trans fat0 g
Sodium160 mg7%
Total carbohydrate13 g5%
Fiber3.2 g11%
Protein8 g16%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of Baked Leek with Egg?

ServingAmountCalories
1 serving (medium)200 g150 kcal
100 g100 g75 kcal
1 piece (small)100 g75 kcal
1 slice (thin)130 g98 kcal
1 serving (small)150 g113 kcal
1 piece (large)180 g135 kcal
1 slice (thick)200 g150 kcal
1 cup (chopped)220 g165 kcal
1 serving (large)280 g210 kcal

Calculated from 75 calories per 100 g.

Frequently Asked Questions About Baked Leek with Egg

How do you make baked leek with egg?

Baked leek with egg is made by softening sliced, cleaned leeks, mixing them with beaten eggs, and baking until the egg is set. Cooking the leeks first helps remove excess moisture and gives the finished dish a tender texture.

Should you cook the leeks before making baked leek with egg?

Yes, soften the leeks before adding the eggs. Leeks release water as they cook, so sautéing them first helps prevent a watery bake and makes sure they are tender by the time the egg has set.

Why is my baked leek with egg watery?

Baked leek with egg is often watery because the leeks release liquid in the oven. Cook the sliced leeks first, let their moisture evaporate, and drain away any liquid before combining them with the eggs.

Can you make baked leek with egg with frozen leeks?

Yes, frozen leeks can be used in baked leek with egg, but thaw and drain them well first. They tend to release more water than fresh leeks, so cook off the extra moisture before adding the egg mixture.

How do you clean leeks for baked leek with egg?

Trim the root and tough outer leaves, slice the leeks, then rinse the pieces thoroughly because soil often hides between the layers. Drain them well before cooking; grit left in the leek can spoil the texture of the finished bake.

What can you add to baked leek with egg for extra flavor?

Cheese, black pepper, and fresh herbs such as dill or parsley work well in baked leek with egg. Add cheese sparingly if the leeks are already salty, and avoid adding watery ingredients that could make the egg mixture loose.

What should you serve with baked leek with egg?

Serve baked leek with egg with a crisp salad, crusty bread, or plain yogurt. These sides complement the soft texture of the leeks and eggs; a grain or potatoes can make it a more substantial main meal.

Can you prepare baked leek with egg ahead of time?

Yes, you can cook the leeks ahead and refrigerate them, then combine them with beaten eggs shortly before baking. This keeps the egg from sitting in the leek mixture and reduces the chance of a watery result.

How long does baked leek with egg keep in the fridge?

Baked leek with egg keeps for a few days in a covered container in the refrigerator. Chill it promptly after serving, and reheat only the portion you plan to eat so the egg does not become overcooked.

Can you freeze baked leek with egg?

Yes, but freezing can make baked leek with egg softer and slightly watery after thawing. Freeze it in individual portions in an airtight container, thaw it in the refrigerator, and reheat until hot throughout.

Baked Leek with Egg Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

Vitamin K

50µg · 42% DV

B12

0.6µg · 25% DV

B2

0.32mg · 25% DV

Minerals

Selenium

16µg · 29% DV

Phosphorus

150mg · 21% DV

Iodine

30µg · 20% DV

Copper

0.16mg · 18% DV

Potassium ⭐

360mg · 11% DV

Sodium

160mg · 7% DV

Baked Leek with Egg Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Leek with Egg

To burn the 150 calories in 1 serving (medium) (200 g):

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Baked Leek with Egg?

Baked Leek with Egg is a simple home-style dish of leeks baked with egg, combining a familiar vegetable with a filling source of protein. As it cooks, the leeks soften and develop a mild sweetness, while the egg helps bind the dish and gives it a tender, set texture. Serve it warm or at room temperature as a light main, or alongside a salad, bread or yoghurt. It offers protein as well as fibre from the leeks; each 100 g provides 75 calories. For a lighter plate, use oil sparingly and pair it with plenty of fresh salad.

How Nutritious Is Baked Leek with Egg?

Nutrient density

Medium

47/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Baked Leek with Egg Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Baked Leek with Egg Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Baked Leek with Egg Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Baked Leek with Egg Fat Profile

SATURATED

1.8g

MONOUNSATURATED

2.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.