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Low-calorie vegetable dish rich in fiber and folate
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Leeks with artichoke (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 16 g of carbs, 3.2 g of protein, 2.2 g of fat and 6.5 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
86
KCAL / 180G
Carbs
16g
· 6% DV
Protein
3.2g
· 6% DV
Fat
2.2g
· 3% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 13% · Fat 21%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 6.5 g | 23% |
| Protein | 3.2 g | 6% |
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 | 86 kcal |
| 1 tablespoon (chopped) | 18 g | 9 kcal |
| 4 tablespoon (chopped) | 72 g | 35 kcal |
| ½ cup (chopped) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 piece (small) | 140 g | 67 kcal |
| 1 cup (chopped) | 180 g | 86 kcal |
| 1 piece (large) | 220 g | 106 kcal |
| 1 serving (large) | 260 g | 125 kcal |
Calculated from 48 calories per 100 g.
Leeks with artichoke is a vegetable dish combining sliced leeks and artichoke, often cooked with olive oil and lemon. Recipes may also include carrots or rice, and the dish is commonly served chilled or at room temperature.
Cook sliced leeks and artichoke gently in olive oil with a little water and lemon juice until tender. You can add carrots or rice, but the exact ingredients vary; let the dish rest before serving so the flavors come together.
Leeks, artichoke, olive oil, lemon and water are the usual basics for leeks with artichoke. Some versions add carrots or rice, while seasoning varies by recipe. Check artichokes for tough outer leaves before preparing them.
Yes, frozen artichokes work in leeks with artichoke and save preparation time. Add them according to the package directions or recipe; they may soften faster than fresh artichokes, so avoid overcooking the dish.
Leeks with artichoke can be served warm, at room temperature or cold. When cooked as an olive-oil vegetable dish, it is often chilled before serving; a little lemon can brighten the flavor just before it reaches the table.
Leeks with artichoke pairs well with plain rice, yogurt or a simple salad. Since it is often served as a vegetable side or part of a mezze spread, you can also serve it alongside grilled fish or another protein.
Put cut artichokes in water with lemon juice while you prepare the leeks. This slows browning from exposure to air; drain the artichokes before adding them to the pot so they do not bring excess water into the dish.
Cool leftover leeks with artichoke and transfer them to a covered container in the refrigerator. Serve only the portion you need, and avoid leaving the dish at room temperature for an extended time before putting it away.
Yes, you can freeze leeks with artichoke, though the vegetables may become softer or watery after thawing. Freeze it in an airtight container, thaw it in the refrigerator and reheat it thoroughly before serving.
Leeks with artichoke tastes gently sweet and savory, with a mild onion-like flavor from the leeks and a fresh, slightly earthy note from the artichoke. Olive oil and lemon give the dish its characteristic rounded, bright finish.
Vitamins
Vitamin K
43.2µg · 36% DV
Folate
93.6µg · 23% DV
Vitamin C
13.5mg · 15% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.16mg · 18% DV
Potassium ⭐
378mg · 11% DV
Iron
1.98mg · 11% DV
Sodium
216mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 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.
Leeks with artichoke is a Turkish home-style vegetable dish, usually made by gently cooking leeks and artichoke with olive oil. Recipes may include carrot or other vegetables, while lemon adds brightness. It is often prepared as a zeytinyağlı—a Turkish olive-oil dish—and served cool or at room temperature.
In Turkey, it can be part of a meze spread or served as a light main alongside bread and other seasonal dishes. It is a low-calorie choice with fibre and folate; a 100 g portion has 48 calories. For a lighter version, use olive oil sparingly and let lemon and fresh herbs bring out the vegetables’ flavour.
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.
No known major allergens
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
SATURATED
0.32g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.