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Soft, glossy slices of pale green and white leek are piled on a plate and scattered with thin, lightly browned almond pieces.
●Low GI

Sauteed leek with almonds Calories

Nutritious vegetable dish of leeks sautéed with almonds in olive oil.

In season: Autumn · Winter · Spring

CALORIES · 100 G

95kcal

GI

25low

POTASSIUM · 100 G

210mg

FIBER · 100 G

3.2g

Quick answer

1 serving (medium) of Sauteed leek with almonds (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 12.9 g of carbs, 3.8 g of protein, 9.1 g of fat and 4.8 g of fiber. Its 57 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Sauteed leek with almonds Nutrition Facts

Selected: 1 serving (medium) · 150 g

143

KCAL / 150G

Carbs

12.9g

· 5% DV

Protein

3.8g

· 8% DV

Fat

9.1g

· 12% DV

Fiber

4.8g

· 17% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 35% · Protein 10% · Fat 55%

Sauteed leek with almonds nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories143 kcal
Total fat9.1 g12%
Saturated fat1.05 g5%
Trans fat0 g
Sodium18 mg1%
Total carbohydrate12.9 g5%
Fiber4.8 g17%
Protein3.8 g8%

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 Sauteed leek with almonds?

ServingAmountCalories
1 serving (medium)150 g143 kcal
1 piece (small)80 g76 kcal
100 g100 g95 kcal
1 serving (small)100 g95 kcal
1 piece (medium)120 g114 kcal
1 cup (medium)130 g124 kcal
1 piece (large)180 g171 kcal
1 serving (large)200 g190 kcal
1 cup (large)200 g190 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Sauteed leek with almonds

How do you make sauteed leek with almonds?

To make sauteed leek with almonds, soften sliced, thoroughly washed leeks in olive oil, then stir in almonds near the end. Cook over medium heat until the leeks are tender but not mushy, and season with salt and pepper.

Which parts of the leek go into sauteed leek with almonds?

Use the white and tender light-green parts for sauteed leek with almonds; the dark-green leaves can be fibrous. Split the leeks lengthwise and rinse between the layers, where grit often gets trapped.

How do you keep the almonds crunchy in sauteed leek with almonds?

Add the almonds to sauteed leek with almonds just before serving, or stir them in during the final minutes. Toasting them separately first boosts their flavor, while adding them early makes them soften as the dish sits.

Why is my sauteed leek with almonds watery?

Sauteed leek with almonds can turn watery if the pan is crowded or the leeks are cooked covered. Use a wide pan, leave the lid off, and let excess liquid evaporate while stirring occasionally.

Is sauteed leek with almonds a traditional Turkish dish?

Sauteed leek with almonds does not have one widely established origin as a named traditional dish. Leeks are common in Turkish cooking, often prepared with olive oil, while adding almonds is a variation that brings crunch and a nutty flavor.

Can you make sauteed leek with almonds using frozen leeks?

Yes, frozen leeks work in sauteed leek with almonds, but they release more moisture than fresh ones. Thaw and drain them first, then cook uncovered in a wide pan; add the almonds at the end so they stay crisp.

What can you serve with sauteed leek with almonds?

Sauteed leek with almonds pairs well with rice, couscous, roasted potatoes, or grilled fish and chicken. For a simple meal, serve it alongside a crisp salad; its savory, nutty flavor also complements plain grains.

Can sauteed leek with almonds be served cold?

Yes, sauteed leek with almonds can be served at room temperature or chilled, though the leeks will feel softer when cold. Add freshly toasted almonds just before serving to preserve their crunch.

Can you make sauteed leek with almonds ahead of time?

Yes, prepare the leeks for sauteed leek with almonds ahead and refrigerate them separately from the almonds. Reheat the leeks gently in a pan, then add the almonds at the last moment so they do not become soggy.

Can you use butter instead of olive oil in sauteed leek with almonds?

Yes, butter can replace olive oil in sauteed leek with almonds, giving the dish a richer, creamier flavor. Keep the heat moderate so the butter does not brown too quickly, and add the almonds near the end.

Sauteed leek with almonds Vitamins & Minerals

Vitamins

Vitamin K

57µg · 48% DV

Vitamin E

3.3mg · 22% DV

Vitamin A

180µg · 20% DV

Vitamin C

12mg · 13% DV

Minerals

Manganese

0.51mg · 22% DV

Copper

0.2mg · 22% DV

Phosphorus

81mg · 12% DV

Magnesium

39mg · 9% DV

Potassium ⭐

315mg · 9% DV

Sodium

18mg · 1% DV

Sauteed leek with almonds Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

3
Low

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

How to Burn Off Sauteed leek with almonds

To burn the 143 calories in 1 serving (medium) (150 g):

🚶

35min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Sauteed leek with almonds?

Sautéed leek with almonds combines sliced leeks softened in olive oil with almonds for a simple vegetable side. The leeks become tender and mildly sweet, while toasted almonds add a nutty flavour and a crisp contrast. It fits naturally among Mediterranean-style vegetable dishes, though the name alone does not point to one particular regional origin.

Serve it warm or at room temperature alongside grains, beans or a main course; it also works as part of a small-plates meal. With 3.2 g of fibre per 100 g, it brings vegetables and satisfying texture to the plate. Use a measured pour of oil for a lighter result, and finish with lemon if you like a brighter flavour.

How Nutritious Is Sauteed leek with almonds?

Nutrient density

High

67/ 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

50/ 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 Sauteed leek with almonds 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 Sauteed leek with almonds Contain Allergens?

Contains these allergens:

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

Which Diets Is Sauteed leek with almonds 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

Sauteed leek with almonds Fat Profile

SATURATED

1.05g

MONOUNSATURATED

4.8g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.