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Creamy soup with leeks and cheese, warm and hearty
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 8.75 g | 44% |
| Trans fat | 0.13 g | |
| Sodium | 925 mg | 40% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 2.8 g | 10% |
| 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 238 kcal |
| 100 g | 100 g | 95 kcal |
| 1 bottle (extra small) | 100 g | 95 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 cup (small) | 150 g | 143 kcal |
| 1 bottle (small) | 200 g | 190 kcal |
| 1 serving (large) | 300 g | 285 kcal |
| 1 bottle (large) | 330 g | 314 kcal |
| 1 cup (large) | 350 g | 333 kcal |
| 1 bottle (jumbo) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 238 calories in 1 cup (medium) (250 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.
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.
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 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.
Contains these allergens:
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
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.