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Fiber-rich, low-calorie baked vegetable with lemon and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Baked leek with lemon (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 12.9 g of carbs, 2.1 g of protein, 0.5 g of fat and 3.3 g of fiber. Its 49.5 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
12.9g
· 5% DV
Protein
2.1g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 12.9 g | 5% |
| Fiber | 3.3 g | 12% |
| Protein | 2.1 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 2 tablespoon (chopped) | 30 g | 11 kcal |
| 1 piece (small) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (medium) | 100 g | 38 kcal |
| 1 cup (chopped) | 130 g | 49 kcal |
| 1 piece (large) | 160 g | 61 kcal |
| 1 serving (large) | 220 g | 84 kcal |
Calculated from 38 calories per 100 g.
To make baked leek with lemon, trim and wash the leeks, cut them lengthwise, and coat them with olive oil and lemon. Roast until tender and lightly browned at the edges, adjusting the cooking time for their thickness.
The white and pale green parts work best for baked leek with lemon because they turn tender while roasting. Dark green leaves are tougher; save them for stock or soup rather than discarding them.
Cut off the root end, split each leek lengthwise, and rinse between the layers under running water before making baked leek with lemon. Grit often hides where the leaves overlap, so a quick rinse of the outside is not enough.
Usually, baked leek with lemon does not need to be covered. Roasting uncovered lets moisture escape and helps the edges brown; cover the dish loosely only if the leeks are browning before their centers become tender.
Baked leek with lemon is often tough because the pieces are thick or have not roasted long enough. Cut similarly sized pieces and test the thickest one with a fork; it should pierce easily before serving.
Yes, you can roast whole trimmed leeks for baked leek with lemon, or split them lengthwise for more browning. Whole leeks make a striking side dish, while split leeks expose more surface to the lemon and oil.
Add some lemon before roasting baked leek with lemon, then taste and add more just before serving. The first addition mellows in the oven, while fresh lemon at the end gives the dish a brighter finish.
Baked leek with lemon pairs well with roast fish, chicken, beans, or lentils. It also works as part of a vegetable spread with bread and a simple grain, since its bright flavor complements mild, savory dishes.
Store leftover baked leek with lemon in a covered container in the refrigerator and eat it within a few days. Let it cool before storing, and keep any fresh garnish separate until you are ready to serve.
Yes, baked leek with lemon can be frozen, though the leeks may become softer and release more liquid after thawing. Freeze cooled portions in an airtight container and use them in soup or another cooked dish for the best texture.
Vitamins
Vitamin K
49.5µg · 41% DV
Folate
87µg · 22% DV
Vitamin C
15.75mg · 18% DV
B6
0.18mg · 11% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.12mg · 13% DV
Iron
1.65mg · 9% DV
Potassium ⭐
285mg · 8% DV
Sodium
27mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 57 calories in 1 serving (medium) (150 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 lemon is a simple vegetable dish: leek is roasted until tender, then brightened with lemon. It fits naturally into Mediterranean-style home cooking, though the basic preparation is easy to adapt wherever leeks are available.
The leek turns soft and gently sweet in the oven, while lemon adds a fresh, tangy edge. Serve it warm or at room temperature as a side, alongside grains, beans or other roasted vegetables; it also works well as part of a larger sharing meal. It is a low-calorie source of fibre, with lemon adding vitamin C. For a lighter version, use just enough oil to coat the leeks and roast them in a single layer.
High
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.
No known major allergens
Vegan
✓ 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
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.