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Light leek sauté with curd cheese, offering fiber and moderate protein
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Leek sauté with curd cheese (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 12.2 g of carbs, 9.7 g of protein, 9.2 g of fat and 3.8 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
9.7g
· 19% DV
Fat
9.2g
· 12% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 23% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0.05 g | |
| Sodium | 302 mg | 13% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 9.7 g | 19% |
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) | 180 g | 166 kcal |
| 1 tablespoon (grated) | 20 g | 18 kcal |
| 1 piece (half) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 cup (shredded) | 150 g | 138 kcal |
| 1 cup (thick) | 220 g | 202 kcal |
| 1 serving (large) | 260 g | 239 kcal |
| 1 pack (whole) | 350 g | 322 kcal |
Calculated from 92 calories per 100 g.
Slice and wash the leeks thoroughly, then sauté them in a little oil until tender. Stir in the curd cheese near the end and warm it through; adding it earlier can make the cheese dry or release extra moisture.
The dish uses lor, a mild, crumbly Turkish whey cheese. It is less salty and often drier than many fresh cheeses, so taste the mixture before adding salt, especially if your cheese is seasoned.
Leeks release moisture as they cook, and wet curd cheese can add more. Drain the washed leeks well, use a wide pan without a lid, and avoid crowding the pan so the liquid can evaporate.
Yes, frozen leeks can work, but they often release more water and become softer than fresh ones. Thaw and drain them first, then sauté uncovered until excess moisture has evaporated before folding in the curd cheese.
Well-drained ricotta is a mild substitute, while cottage cheese works if you drain it thoroughly first. Both change the texture and flavor, so add them near the end just as you would the curd cheese.
No, browning the curd cheese is not necessary. Add it after the leeks are tender and stir just long enough to warm it; prolonged frying can make the cheese dry and may cause the mixture to stick.
Serve leek sauté with curd cheese with crusty bread, a simple green salad, or grains such as bulgur. For a light meal, bread and salad are enough; it can also accompany roasted vegetables.
Store leftovers in a covered container in the refrigerator and eat them within about 3 days. Reheat only the portion you need in a pan over gentle heat, stirring until hot; avoid repeated cooling and reheating.
Yes, but freezing can make the leeks softer and the curd cheese grainier or watery after thawing. If you do freeze it, portion it first, thaw it in the refrigerator, and reheat it gently in a pan.
It is usually served warm or hot, when the leeks are tender and the curd cheese has just warmed through. You can eat leftovers cold, but the texture is generally better after gentle reheating.
Vitamins
Vitamin K
43.2µg · 36% DV
B12
0.5µg · 21% DV
B2
0.2mg · 15% DV
Folate
55.8µg · 14% DV
Minerals
Phosphorus
194mg · 28% DV
Calcium
173mg · 17% DV
Selenium
8.64µg · 16% DV
Manganese
0.34mg · 15% DV
Sodium
302mg · 13% DV
Potassium ⭐
328mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 166 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.
Leek sauté with curd cheese is a simple home-style dish of sliced leeks softened in a pan and folded through mild, crumbly curd cheese. The leeks become tender and gently sweet, while the cheese adds a soft, slightly grainy texture and a savoury note. It is a Turkish-style combination rather than a dish with one clearly defined regional origin.
Serve it warm as a light meal, a vegetable side, or with bread for a more filling plate. Its leeks contribute fibre and the curd cheese adds moderate protein, giving it more substance than plain sautéed vegetables. For a lighter version, use just enough oil to soften the leeks and finish with herbs or a squeeze of lemon.
High
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.42g
MONOUNSATURATED
3.24g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.