Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Leek toast Calories
Hot toast made with leeks, cheese, and bread
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Leek toast (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 31.2 g of carbs, 7.4 g of protein, 6.6 g of fat and 2.8 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Leek toast Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
31.2g
· 11% DV
Protein
7.4g
· 15% DV
Fat
6.6g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 14% · Fat 28%
Leek toast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.02 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 2.8 g | 10% |
| Protein | 7.4 g | 15% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Leek toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 slice (thin) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 1 slice (thick) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Leek toast
How do you make leek toast?
Leek toast is made by putting cooked leeks and cheese between slices of bread, then toasting until the cheese melts. Slice and sauté the leeks first so they soften and release excess moisture before they go into the sandwich.
What cheese goes best in leek toast?
Cheddar works well in leek toast because it melts readily and has a savory flavor that complements the leeks. Gruyère gives it a nuttier taste, while goat cheese makes the filling tangier and less stretchy.
Should leeks be cooked before making leek toast?
Yes, cook the leeks before adding them to leek toast. Raw leek can stay firm during the short toasting time and may release moisture into the bread; sautéing makes it tender and concentrates its mild onion-like flavor.
How do you stop leek toast from getting soggy?
To keep leek toast from getting soggy, sauté the sliced leeks until their excess moisture has evaporated, then let them cool briefly before assembling. Avoid overfilling the bread, and toast it until both the bread and cheese are properly heated.
Can you make leek toast without a sandwich press?
Yes, you can make leek toast in a skillet. Put the leek-and-cheese filling between bread slices and cook over medium-low heat, pressing gently and turning once, until the bread is golden and the cheese has melted.
What bread is best for leek toast?
Sturdy sliced bread is best for leek toast because it holds the moist filling without collapsing. Sourdough gives a tangy contrast, while whole-wheat bread has a nuttier flavor; avoid very thin slices if the leeks are generously filled.
Can you use leftover cooked leeks in leek toast?
Yes, leftover cooked leeks are convenient for leek toast. Drain away any liquid and warm them briefly in a pan if they are cold, then layer them with cheese so the filling heats through as the bread toasts.
How should you prepare leeks for leek toast?
Trim the root and tough dark-green ends, split the leek lengthwise, and rinse between the layers to remove trapped grit. Slice it thinly and dry it before cooking; grit left between the leaves can spoil the texture of leek toast.
What can you serve with leek toast?
Leek toast pairs well with a green salad, tomato soup, or sliced fresh vegetables. A crisp, lightly dressed salad balances the warm, cheesy filling, making it a good lunch without competing with the mild leek flavor.
Can you reheat leftover leek toast?
Yes, reheat leftover leek toast in a skillet or oven so the bread crisps again and the cheese warms through. A microwave is quicker but tends to make the bread soft; refrigerate leftovers promptly in a covered container.
Leek toast Vitamins & Minerals
Vitamins
Vitamin K
38.4µg · 32% DV
Vitamin A
132µg · 15% DV
B2
0.13mg · 10% DV
Folate
38.4µg · 10% DV
Minerals
Sodium
408mg · 18% DV
Calcium
132mg · 13% DV
Selenium
7.2µg · 13% DV
Phosphorus
90mg · 13% DV
Potassium ⭐
204mg · 6% DV
Leek toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek toast
To burn the 222 calories in 1 piece (medium) (120 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 toast?
Leek toast is made by filling bread with leek and cheese, then toasting it until the bread is crisp and the filling is hot. It is best understood as a simple toast or toasted-sandwich variation rather than a dish tied to one particular region; the leek is often softened before it goes into the bread.
The leek turns mellow and slightly sweet, balancing the savoury, melting cheese and crunchy toast. Serve it hot for breakfast, a quick lunch or a light supper, with salad or sliced tomatoes alongside. Bread provides most of the carbohydrates, while cheese contributes protein and fat; the leek adds some fibre. For a lighter version, cook the leek with little oil and use a modest amount of cheese.
How Nutritious Is Leek toast?
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 toast Processed?
NOVA 3
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 toast Contain Allergens?
Contains these allergens:
Which Diets Is Leek toast Good For?
Vegan
— Not 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 toast Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Compare Leek toast
Foods Similar to Leek toast
Have another question about Leek toast?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.