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Nutritious vegetable dish of leeks sautéed with almonds in olive oil.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 12.9 g | 5% |
| Fiber | 4.8 g | 17% |
| Protein | 3.8 g | 8% |
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) | 150 g | 143 kcal |
| 1 piece (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 100 g | 95 kcal |
| 1 piece (medium) | 120 g | 114 kcal |
| 1 cup (medium) | 130 g | 124 kcal |
| 1 piece (large) | 180 g | 171 kcal |
| 1 serving (large) | 200 g | 190 kcal |
| 1 cup (large) | 200 g | 190 kcal |
Calculated from 95 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 calories in 1 serving (medium) (150 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.
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.
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.
Contains these 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
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.