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A thick, creamy pale-green soup sits in a bowl, with soft leek pieces and small melted-cheese flecks visible throughout.
●Low GI

Leek Cheese Soup Calories

Creamy soup with leeks and cheese, warm and hearty

In season: Autumn · Winter

CALORIES · 100 G

95kcal

GI

40low

POTASSIUM · 100 G

160mg

FIBER · 100 G

1.1g

Quick answer

1 cup (medium) of Leek Cheese Soup (250 g) has 238 calories. That works out to 95 calories per 100 g. It contains 16.3 g of carbs, 8 g of protein, 15 g of fat and 2.8 g of fiber. Its 75 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

Leek Cheese Soup Nutrition Facts

Selected: 1 cup (medium) · 250 g

238

KCAL / 250G

Carbs

16.3g

· 6% DV

Protein

8g

· 16% DV

Fat

15g

· 19% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 28% · Protein 14% · Fat 58%

Leek Cheese Soup nutrition facts table · 1 cup (medium) (250 g)

NutrientAmount% DV
Calories238 kcal
Total fat15 g19%
Saturated fat8.75 g44%
Trans fat0.13 g
Sodium925 mg40%
Total carbohydrate16.3 g6%
Fiber2.8 g10%
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 Cup of Leek Cheese Soup?

ServingAmountCalories
1 cup (medium)250 g238 kcal
100 g100 g95 kcal
1 bottle (extra small)100 g95 kcal
1 serving (small)150 g143 kcal
1 cup (small)150 g143 kcal
1 bottle (small)200 g190 kcal
1 serving (large)300 g285 kcal
1 bottle (large)330 g314 kcal
1 cup (large)350 g333 kcal
1 bottle (jumbo)500 g475 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Leek Cheese Soup

How do you make leek cheese soup?

Make leek cheese soup by gently cooking sliced leeks and onion in butter or oil, then simmering them in stock until tender. Blend if desired, lower the heat, and stir in grated cheese until melted.

What cheese is best in leek cheese soup?

A good melting cheese, such as mature cheddar, works well in leek cheese soup and gives it a savory flavor. For a milder result, use a mild cheddar; avoid adding the cheese while the soup is boiling, as it can turn grainy.

How do you clean leeks for leek cheese soup?

To clean leeks for leek cheese soup, trim the root and tough dark-green tops, then slice the pale and light-green parts lengthwise. Rinse between the layers under running water, where soil often collects, before chopping.

Can you make leek cheese soup without cream?

Yes, leek cheese soup can be made without cream. Milk adds a softer texture, while a small potato cooked with the leeks helps thicken the soup; blend it smooth before stirring in the cheese.

How do you stop cheese from going stringy in leek cheese soup?

Add finely grated cheese to leek cheese soup after taking the pan off the boil, a handful at a time, while stirring. High heat can make cheese clump or turn stringy, especially if it is added all at once.

Can you use frozen leeks in leek cheese soup?

Yes, frozen leeks work in leek cheese soup, though they may release more water and have a softer texture than fresh ones. Cook off excess liquid before adding stock, and season after simmering.

Should leek cheese soup be blended smooth?

Leek cheese soup can be served smooth or chunky; blending is a matter of texture, not a requirement. For a middle ground, blend most of the cooked leeks and stir the rest back in before serving.

What goes well with leek cheese soup?

Crusty bread, a simple green salad, or toasted sandwiches pair well with leek cheese soup. Choose a lighter side if the soup is especially rich, so the meal does not feel too heavy.

How long does leek cheese soup last in the fridge?

Leek cheese soup keeps for about 3 days in a covered container in the refrigerator. Cool it promptly and reheat only the amount you plan to eat, stirring gently over low heat.

Can you freeze leek cheese soup?

You can freeze leek cheese soup, but the dairy and melted cheese may separate or become grainy when thawed. For a smoother result, freeze the leek-and-stock base before adding cheese, then stir in fresh cheese as you reheat it.

Leek Cheese Soup Vitamins & Minerals

Vitamins

Vitamin K

75µg · 63% DV

Vitamin A

275µg · 31% DV

B2

0.33mg · 25% DV

Biotin

6.25µg · 21% DV

Minerals

Sodium

925mg · 40% DV

Phosphorus

163mg · 23% DV

Calcium

225mg · 23% DV

Manganese

0.33mg · 14% DV

Potassium ⭐

400mg · 12% DV

Leek Cheese Soup Glycemic Index

GLYCEMIC INDEX

40
Low
0 Low5570100

GLYCEMIC LOAD

7.5
Low

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

How to Burn Off Leek Cheese Soup

To burn the 238 calories in 1 cup (medium) (250 g):

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

Swimming

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

What is Leek Cheese Soup?

Leek Cheese Soup is a home-style soup made by simmering leeks in stock, then adding cheese for a savoury, creamy finish. Some recipes also use milk or cream, and the exact style varies from kitchen to kitchen rather than following one fixed regional recipe.

The leeks become tender and gently sweet, balancing the cheese’s saltiness. Serve it hot as a starter or a simple lunch, often with crusty bread for dipping; it suits cool-weather meals especially well. At about 95 calories per 100 g, it is fairly hearty for a vegetable-based soup. For a lighter bowl, use less cream or cheese and blend the cooked leeks to create a smooth texture.

How Nutritious Is Leek Cheese Soup?

Nutrient density

Medium

38/ 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

41/ 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 Leek Cheese Soup Processed?

NOVA 3

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 Leek Cheese Soup Contain Allergens?

Contains these allergens:

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

Which Diets Is Leek Cheese Soup Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Leek Cheese Soup Fat Profile

SATURATED

8.75g

MONOUNSATURATED

4.25g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 4.1:1

Above the ideal 4:1 (4.1:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.