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Leek with Olive Oil Calories
Olive oil, fiber-rich, vegetable stew high in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Leek with Olive Oil Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
8.9g
· 41%
Protein
1.3g
· 6%
Fat
5.2g
· 53%
Fiber
2.4g
Leek with Olive Oil Vitamins & Minerals
Vitamins
Vitamin K
47µg · 39% DV
Vitamin A
260µg · 29% DV
Vitamin C
8.5mg · 9% DV
B6
0.13mg · 8% DV
Minerals
Sodium
260mg · 11% DV
Iron
1mg · 6% DV
Calcium
45mg · 5% DV
Phosphorus
32mg · 5% DV
Leek with Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Leek with Olive Oil 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 with Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Leek with Olive Oil Good For?
Vegan
✓ 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 with Olive Oil Fat Profile
SATURATED
0.7g
MONOUNSATURATED
3.7g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Foods Similar to Leek with Olive Oil
Leek with Olive Oil — Frequently Asked Questions
How can olive oil braised leeks be made more flavorful?
Cook the leeks gently over low heat so they soften without browning too quickly. A little lemon juice added near the end brightens the dish and balances the richness of the olive oil.
Do olive oil braised leeks taste better the next day?
They often do, because the leek, olive oil and seasoning have more time to meld. Cool the dish promptly and refrigerate it in a covered container.
How long do cooked olive oil leeks keep in the fridge?
When cooled and stored properly in an airtight container, they are generally best eaten within 3 to 4 days. Discard them if they develop mold, fizzing, or an off smell.
Can olive oil braised leeks be frozen?
Yes, although the leeks may become softer and release more liquid after thawing. Freeze in meal-size portions and thaw in the refrigerator for the best result.
Why do leeks sometimes taste bitter or overly sharp?
Older, darker green parts can have a stronger flavor, and undercooked leeks may remain pungent. Slow cooking and balancing the dish with carrot or lemon can make the taste milder.
Are olive oil braised leeks served hot or cold?
They are commonly served at room temperature or lightly chilled as a Turkish-style olive oil vegetable dish. They can also be eaten warm, but cooling tends to make the olive oil and lemon notes more noticeable.
What goes well with olive oil braised leeks?
They pair well with yogurt, a lemony salad, whole-grain bread, or a bean dish. Adding a protein-rich side can make the meal more satisfying, especially at lunch or dinner.
Is rice necessary in olive oil braised leeks?
No. Rice is used in some traditional versions to add body and absorb cooking juices, but the dish works well without it and has a cleaner leek-forward flavor.
Can olive oil braised leeks cause bloating?
Leeks contain fermentable carbohydrates that can cause gas or bloating in some people, particularly those with sensitive digestion or IBS. Starting with a smaller serving and cooking them thoroughly may improve tolerance.
Can people taking blood thinners eat leeks?
Leeks contain vitamin K, so people taking warfarin should avoid making large sudden changes to how often they eat them. Keeping intake consistent and following advice from a clinician is the safest approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.