Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🥬
Oven-baked leek and egg; provides protein and fiber.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 8 g | 16% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 150 kcal |
| 100 g | 100 g | 75 kcal |
| 1 piece (small) | 100 g | 75 kcal |
| 1 slice (thin) | 130 g | 98 kcal |
| 1 serving (small) | 150 g | 113 kcal |
| 1 piece (large) | 180 g | 135 kcal |
| 1 slice (thick) | 200 g | 150 kcal |
| 1 cup (chopped) | 220 g | 165 kcal |
| 1 serving (large) | 280 g | 210 kcal |
Calculated from 75 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 150 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
SATURATED
1.8g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.