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Leek rolls Calories
Leek leaf rolls stuffed with rice, onion and olive oil
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Leek rolls (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 33.1 g of carbs, 3.8 g of protein, 9.7 g of fat and 4.7 g of fiber. Its 39.6 µg of Vitamin K covers 33% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Leek rolls Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
33.1g
· 12% DV
Protein
3.8g
· 8% DV
Fat
9.7g
· 12% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 6% · Fat 38%
Leek rolls nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 4.7 g | 17% |
| Protein | 3.8 g | 8% |
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 rolls?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (small) | 35 g | 45 kcal |
| 2 piece (medium) | 70 g | 90 kcal |
| 100 g | 100 g | 128 kcal |
| ½ cup (medium) | 110 g | 141 kcal |
| 4 piece (large) | 140 g | 179 kcal |
| 1 cup (large) | 220 g | 282 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Leek rolls
What are leek rolls made of?
Leek rolls are made by wrapping a rice filling in softened leek leaves. A common filling combines rice, onion and olive oil, with herbs or spices added for flavor; the rolls are then cooked gently until the rice is tender.
How do you make leek rolls without the leaves tearing?
Soften the leek leaves briefly in boiling water so they bend without becoming mushy. Let them cool, trim very thick sections if needed, and use a modest amount of filling; overstuffed rolls are more likely to split while cooking.
Are leek rolls served hot or cold?
Leek rolls can be served warm or cold. Olive-oil versions are often served at room temperature or chilled, with lemon alongside; allow them to rest after cooking so the rice filling settles and the rolls hold their shape.
How do you keep leek rolls from unrolling in the pot?
Arrange leek rolls snugly in a single layer with their seams facing down. A small heatproof plate placed on top helps keep them submerged and still while they simmer, reducing the chance that the leaves will loosen or the rolls will break.
Are leek rolls the same as stuffed cabbage rolls?
No. Leek rolls use softened leek leaves as the wrapper, while stuffed cabbage rolls use cabbage leaves. Both can contain rice, but leek leaves are narrower and more delicate, so the rolls are usually smaller and need careful handling.
Can you make leek rolls with meat?
Yes, leek rolls can be filled with minced meat as well as rice. The rice, onion and olive-oil filling is a common meat-free preparation; for a meat filling, cook the rolls thoroughly and refrigerate leftovers promptly.
What can you serve with leek rolls?
Serve leek rolls with lemon, yogurt or a fresh salad. Their mild, tender leaves pair well with simple sides rather than strongly flavored dishes, and they can also be part of a larger spread of vegetables and mezze.
Can leek rolls be made ahead of time?
Yes, leek rolls can be cooked ahead and chilled once they have cooled. Their flavor holds well, and they can be served cold or gently reheated; store them covered in the refrigerator and avoid leaving them out for an extended time.
Can you freeze leek rolls?
Yes, cooked leek rolls can be frozen, though thawed leek leaves may be softer and more fragile. Cool them first, freeze in a sealed container, then thaw in the refrigerator and reheat gently until hot throughout.
Which part of the leek is best for making leek rolls?
The broad, intact outer leaves are easiest to use as wrappers for leek rolls. Separate and wash them carefully, then blanch until flexible; small inner leaves are often too narrow to hold much filling and are better saved for another dish.
Leek rolls Vitamins & Minerals
Vitamins
Vitamin K
39.6µg · 33% DV
Vitamin E
2.16mg · 14% DV
Folate
43.2µg · 11% DV
Vitamin C
8.64mg · 10% DV
Minerals
Manganese
0.5mg · 22% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Iron
1.98mg · 11% DV
Potassium ⭐
297mg · 9% DV
Leek rolls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek rolls
To burn the 230 calories in 1 serving (medium) (180 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.
What is Leek rolls?
Leek rolls are a home-style Turkish dish made by wrapping rice, onion and olive oil in leek leaves, then cooking the rolls until tender. The leek becomes mild and slightly sweet, while the rice filling gives each roll a soft, substantial texture.
They’re served warm or at room temperature in Turkey, often as part of a meal alongside other vegetable dishes; a squeeze of lemon makes a bright finishing touch. With vegetables and rice at its centre, the dish also provides some fibre—2.6 g per 100 g. For a lighter version, use a modest amount of olive oil in the filling, and pair the rolls with a crisp salad.
How Nutritious Is Leek rolls?
Nutrient density
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.
Satiety score
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.
Is Leek rolls 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 rolls Contain Allergens?
No known major allergens
Which Diets Is Leek rolls Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Leek rolls Fat Profile
SATURATED
1.44g
MONOUNSATURATED
5.58g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.