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●Low GI

Leek Gratin with Béchamel Calories

Oven-baked leeks in creamy milk-based béchamel, typically finished with browned cheese.

In season: Autumn · Winter

CALORIES · 100 G

137kcal

GI

45low

POTASSIUM · 100 G

190mg

FIBER · 100 G

1.4g

Quick answer

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.

Leek Gratin with Béchamel Nutrition Facts

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%

Leek Gratin with Béchamel nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories301 kcal
Total fat16.5 g21%
Saturated fat9.02 g45%
Trans fat0.33 g
Sodium550 mg24%
Total carbohydrate26.8 g10%
Fiber3.1 g11%
Protein11.2 g22%

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 Serving of Leek Gratin with Béchamel?

ServingAmountCalories
1 serving (medium)220 g301 kcal
100 g100 g137 kcal
1 slice (medium)140 g192 kcal
1 serving (small)150 g206 kcal
1 piece (medium)180 g247 kcal
1 cup (medium)210 g288 kcal
1 piece (large)250 g343 kcal
1 cup (large)280 g384 kcal
1 serving (large)300 g411 kcal

Calculated from 137 calories per 100 g.

Frequently Asked Questions About Leek Gratin with Béchamel

How do you make Leek Gratin with Béchamel?

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.

Do you need to cook the leeks before making Leek Gratin with Béchamel?

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.

How do you stop Leek Gratin with Béchamel from becoming watery?

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.

What cheese is best for Leek Gratin with Béchamel?

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.

What should you serve with Leek Gratin with Béchamel?

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.

Can you make Leek Gratin with Béchamel ahead of time?

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.

How long does Leek Gratin with Béchamel last in the fridge?

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.

Can you freeze Leek Gratin with Béchamel?

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.

Can Leek Gratin with Béchamel be a main dish?

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.

Why is Leek Gratin with Béchamel bitter?

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.

Leek Gratin with Béchamel Vitamins & Minerals

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

Leek Gratin with Béchamel Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

12.1
Medium

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

How to Burn Off Leek Gratin with Béchamel

To burn the 301 calories in 1 serving (medium) (220 g):

🚶

74min

Walking (5 km/h)

🏃

31min

Running (8 km/h)

🚴

41min

Cycling

🏊

35min

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 Gratin with Béchamel?

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.

How Nutritious Is Leek Gratin with Béchamel?

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 Gratin with Béchamel Processed?

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.

Does Leek Gratin with Béchamel Contain Allergens?

Contains these allergens:

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

Which Diets Is Leek Gratin with Béchamel Good For?

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

Leek Gratin with Béchamel Fat Profile

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.