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Oven-baked leeks in creamy milk-based béchamel, typically finished with browned cheese.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Leek Gratin with Béchamel (220 g) has 301 calories. That works out to 137 calories per 100 g. It contains 26.8 g of carbs, 11.2 g of protein, 16.5 g of fat and 3.1 g of fiber. Its 68.2 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
301
KCAL / 220G
Carbs
26.8g
· 10% DV
Protein
11.2g
· 22% DV
Fat
16.5g
· 21% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 15% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 301 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 9.02 g | 45% |
| Trans fat | 0.33 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 26.8 g | 10% |
| Fiber | 3.1 g | 11% |
| Protein | 11.2 g | 22% |
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) | 220 g | 301 kcal |
| 100 g | 100 g | 137 kcal |
| 1 slice (medium) | 140 g | 192 kcal |
| 1 serving (small) | 150 g | 206 kcal |
| 1 piece (medium) | 180 g | 247 kcal |
| 1 cup (medium) | 210 g | 288 kcal |
| 1 piece (large) | 250 g | 343 kcal |
| 1 cup (large) | 280 g | 384 kcal |
| 1 serving (large) | 300 g | 411 kcal |
Calculated from 137 calories per 100 g.
Leek Gratin with Béchamel is made by cooking the leeks until tender, coating them in béchamel, then baking them with grated cheese until browned. Drain the cooked leeks well before adding the sauce so the gratin sets rather than turning watery.
Yes, cook the leeks until tender before baking Leek Gratin with Béchamel. You can steam, boil, or sauté them, but drain off excess liquid first; raw leeks may remain firm while the cheese topping browns.
To keep Leek Gratin with Béchamel from becoming watery, drain the leeks thoroughly and use a béchamel thick enough to coat a spoon. Let the leeks release steam before assembling, since trapped moisture loosens the sauce during baking.
Gruyère is a classic choice for Leek Gratin with Béchamel because it melts smoothly and browns well. Cheddar also works for a sharper flavor. Sprinkle the cheese over the top so it forms a golden crust without overpowering the leeks.
Serve Leek Gratin with Béchamel with a crisp green salad or simply dressed vegetables to balance its creamy sauce. It also works as a side for roast chicken or fish, especially when the rest of the meal is kept light.
Yes, assemble Leek Gratin with Béchamel ahead of time, cover it, and refrigerate it before baking. Bake it shortly before serving; if it goes into the oven cold, allow extra time for the center to heat through and the top to brown.
Leek Gratin with Béchamel keeps for up to 3 days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you plan to eat, using an oven or microwave until hot throughout.
Yes, you can freeze Leek Gratin with Béchamel, although the béchamel may become slightly grainy or separate after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and reheat it in the oven until piping hot.
Yes, Leek Gratin with Béchamel can be served as a main dish, particularly with a salad or crusty bread. For a more filling meal, pair it with beans, lentils, or another source of protein.
Leek Gratin with Béchamel can taste bitter if the leeks are over-browned or if tough, dark-green leaves are used in excess. Use the tender white and pale-green parts, cook them gently, and avoid scorching the béchamel or cheese topping.
Vitamins
Vitamin K
68.2µg · 57% DV
B12
0.62µg · 26% DV
B2
0.29mg · 22% DV
Vitamin A
189.2µg · 21% DV
Minerals
Phosphorus
231mg · 33% DV
Calcium
246mg · 25% DV
Sodium
550mg · 24% DV
Selenium
13µg · 24% DV
Potassium ⭐
418mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 301 calories in 1 serving (medium) (220 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 Gratin with Béchamel brings tender leeks together with a milk-based white sauce, then bakes them until the top is golden, often with grated cheese. Gratin is closely associated with French cooking, but this is an easy, comforting way to turn leeks into a substantial oven dish in home kitchens around the world.
The leeks become soft and mellow beneath the creamy sauce, while the browned topping adds a savoury finish. Serve it warm as a vegetarian main with a crisp salad, or alongside roasted meat or fish. It has the goodness of a vegetable-led dish, but béchamel and cheese make it richer than plain cooked leeks; a smaller portion with plenty of salad keeps the meal lighter.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
9.02g
MONOUNSATURATED
4.4g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.