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Traditional leek moussaka-style dish, providing fiber and vitamin A
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Leek moussaka (220 g) has 260 calories. That works out to 118 calories per 100 g. It contains 19.1 g of carbs, 11.2 g of protein, 15.6 g of fat and 5.1 g of fiber. Its 39.6 µg of Vitamin K covers 33% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
260
KCAL / 220G
Carbs
19.1g
· 7% DV
Protein
11.2g
· 22% DV
Fat
15.6g
· 20% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 17% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.74 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 19.1 g | 7% |
| Fiber | 5.1 g | 18% |
| Protein | 11.2 g | 22% |
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) | 220 g | 260 kcal |
| 1 tablespoon (grated) | 20 g | 24 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 160 g | 189 kcal |
| 1 piece (small) | 180 g | 212 kcal |
| 1 cup (diced) | 240 g | 283 kcal |
| 1 piece (medium) | 260 g | 307 kcal |
| 1 serving (large) | 320 g | 378 kcal |
| 1 pack (whole) | 400 g | 472 kcal |
Calculated from 118 calories per 100 g.
Leek moussaka is a Turkish-style home-cooked dish built around leeks, often with minced meat and tomato paste. Despite the name, it is not necessarily the layered eggplant casserole associated with Greek moussaka.
To make leek moussaka, soften chopped onion with minced meat and tomato paste, then add cleaned, sliced leeks and cook until tender. Some versions add rice or finish in the oven, but neither is essential.
Usually, yes: many leek moussaka recipes combine leeks with minced meat, onion and tomato paste. Meat-free versions are also common adaptations, so the dish is not defined by meat alone.
Leek moussaka is centered on leeks and is often cooked as a Turkish-style leek-and-minced-meat dish. Greek moussaka is generally a layered baked casserole, commonly made with eggplant and a béchamel topping.
It can, but rice is optional in leek moussaka. Some home recipes use it to make the dish more substantial, while others rely on leeks and the meat mixture without adding rice.
Yes, leek moussaka can be baked, although many home versions are cooked on the stovetop. If you bake it, cook the leeks until tender and use an oven-safe dish to finish the recipe.
Serve leek moussaka with plain yogurt, rice or a fresh salad. Since the dish already includes soft cooked vegetables, a crisp salad adds contrast without making the meal feel too heavy.
To keep leek moussaka from becoming watery, wash the leeks thoroughly and drain them well before slicing. Cook the dish uncovered near the end if there is excess liquid, and avoid adding more water than the recipe needs.
Leek moussaka keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat and avoid leaving leftovers out for long.
Yes, leek moussaka can be frozen in airtight, meal-sized portions once it has cooled. The leeks may soften further after thawing, so reheat it gently and expect a slightly different texture.
Vitamins
Vitamin K
39.6µg · 33% DV
Vitamin A
202.4µg · 22% DV
B3
3.08mg · 19% DV
B12
0.4µg · 17% DV
Minerals
Phosphorus
172mg · 25% DV
Selenium
13µg · 24% DV
Copper
0.2mg · 22% DV
Manganese
0.48mg · 21% DV
Sodium
462mg · 20% DV
Potassium ⭐
528mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 260 calories in 1 serving (medium) (220 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 moussaka is a Turkish home-style, moussaka-inspired dish made by cooking sliced leeks with minced meat, onion and usually tomato or tomato paste. Recipes vary, and it may be finished in the oven or cooked on the stovetop rather than following one fixed layered format.
The leeks soften and take on the savoury flavour of the meat and tomato. In Turkey it is commonly served as a main meal with rice or yoghurt; elsewhere, a simple salad or crusty bread makes an easy accompaniment. It offers fibre and vitamin A alongside protein from the meat, making it a substantial way to serve vegetables. For a lighter version, use lean mince and serve it with salad.
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
— Not suitable
Vegetarian
— Not 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
3.74g
MONOUNSATURATED
7.04g
POLYUNSATURATED
2.42g
Omega 6:3 ratio 11.2:1
Above the ideal 4:1 (11.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.