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Tender pale-green and white leek slices are topped with soft, white crumbles of curd cheese in a shallow serving dish.
●Low GI

Leek sauté with curd cheese Calories

Light leek sauté with curd cheese, offering fiber and moderate protein

In season: Autumn · Winter · Spring

CALORIES · 100 G

92kcal

GI

15low

POTASSIUM · 100 G

182mg

FIBER · 100 G

2.1g

Quick answer

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.

Leek sauté with curd cheese Nutrition Facts

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%

Leek sauté with curd cheese nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories166 kcal
Total fat9.2 g12%
Saturated fat3.42 g17%
Trans fat0.05 g
Sodium302 mg13%
Total carbohydrate12.2 g4%
Fiber3.8 g14%
Protein9.7 g19%

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 sauté with curd cheese?

ServingAmountCalories
1 serving (medium)180 g166 kcal
1 tablespoon (grated)20 g18 kcal
1 piece (half)90 g83 kcal
100 g100 g92 kcal
1 serving (small)120 g110 kcal
1 cup (shredded)150 g138 kcal
1 cup (thick)220 g202 kcal
1 serving (large)260 g239 kcal
1 pack (whole)350 g322 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Leek sauté with curd cheese

How do you make leek sauté with curd cheese?

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.

What kind of curd cheese is used in leek sauté with curd cheese?

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.

Why does leek sauté with curd cheese turn watery?

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.

Can you make leek sauté with curd cheese using frozen leeks?

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.

What can you use instead of curd cheese in leek sauté with 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.

Should you brown the curd cheese in leek sauté with 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.

What do you serve with leek sauté with curd cheese?

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.

How should you store and reheat leek sauté with curd cheese?

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.

Can you freeze leek sauté with curd cheese?

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.

Is leek sauté with curd cheese served hot or cold?

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.

Leek sauté with curd cheese Vitamins & Minerals

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

Leek sauté with curd cheese Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.7
Low

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

How to Burn Off Leek sauté with curd cheese

To burn the 166 calories in 1 serving (medium) (180 g):

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

19min

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 sauté with curd cheese?

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.

How Nutritious Is Leek sauté with curd cheese?

Nutrient density

High

71/ 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

49/ 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 sauté with curd cheese 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 sauté with curd cheese Contain Allergens?

Contains these allergens:

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

Which Diets Is Leek sauté with curd cheese Good For?

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

Leek sauté with curd cheese Fat Profile

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.