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Vegetable potato dish with fiber and potassium
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Sautéed potatoes and leeks (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 31.5 g of carbs, 3.8 g of protein, 7.4 g of fat and 4.1 g of fiber. Its 0.5 mg of B6 covers 26% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (chopped) · 180 g
198
KCAL / 180G
Carbs
31.5g
· 11% DV
Protein
3.8g
· 8% DV
Fat
7.4g
· 9% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 7% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 4.1 g | 15% |
| 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 cup (chopped) | 180 g | 198 kcal |
| ½ cup (chopped) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1.5 cup (chopped) | 270 g | 297 kcal |
| 1 serving (extra large) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Sautéed potatoes and leeks are made by cooking sliced leeks and evenly diced potatoes in oil, then adding a little liquid and covering until tender. Season with salt and pepper, and stir gently so the potatoes keep their shape.
No, you can cook the potatoes directly in the pan for sautéed potatoes and leeks. Cut them into small, even pieces and cover the pan with a splash of water or stock so they soften without the leeks burning.
For sautéed potatoes and leeks, slice the leeks first, then rinse the layers thoroughly under running water. Dirt often hides between the leaves, so swishing the slices in a bowl of water and lifting them out helps leave grit behind.
Waxy or all-purpose potatoes work well in sautéed potatoes and leeks because they hold their shape better than very floury varieties. Cut the pieces to a similar size so they become tender at roughly the same time.
To keep the potatoes intact in sautéed potatoes and leeks, avoid cutting them too small and stir gently rather than constantly. Cook just until a knife passes through easily; prolonged cooking can make the pieces break down.
Thyme, parsley, black pepper, and a little garlic all suit sautéed potatoes and leeks. Add parsley near the end for a fresh flavor, while thyme can cook with the vegetables; lemon juice can brighten the finished dish.
Sautéed potatoes and leeks pair well with a green salad, crusty bread, or roasted vegetables. For a fuller meal, serve them alongside beans, eggs, or grilled fish; the mild leek flavor works with both simple and savory sides.
Yes, sautéed potatoes and leeks can include bacon, sausage, beans, or cooked chicken. Brown raw meat first and cook it through before adding the vegetables; beans or cooked chicken can go in later so they do not overcook.
Sautéed potatoes and leeks keep for about 3 days in a covered container in the refrigerator once cooled. Refrigerate them promptly rather than leaving them out, and reheat only the portion you plan to eat.
Yes, sautéed potatoes and leeks can be frozen, but the potatoes may turn soft or grainy after thawing. Freeze cooled portions in airtight containers, then thaw and reheat thoroughly; the texture is usually best when the dish is freshly made.
Vitamins
B6
0.45mg · 26% DV
Vitamin C
23.4mg · 26% DV
B5
0.76mg · 15% DV
B1
0.18mg · 15% DV
Minerals
Copper
0.23mg · 26% DV
Potassium ⭐
684mg · 20% DV
Phosphorus
110mg · 16% DV
Manganese
0.36mg · 16% DV
Sodium
324mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 calories in 1 cup (chopped) (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.
Sautéed potatoes and leeks brings together sliced leeks and chunks of potato, cooked in a pan until tender, often with a little oil and simple seasoning. It is a straightforward home-style vegetable dish rather than a recipe tied to one exact set of ingredients. The leeks turn soft and gently sweet, while the potatoes make the texture more substantial.
Serve it warm as a side dish or as a light lunch, perhaps with eggs, beans or a fresh salad. It offers fibre and potassium from the vegetables, with potatoes contributing much of its carbohydrate. For a lighter panful, use just enough oil to soften the vegetables and add a splash of water if they begin to stick.
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
0.99g
MONOUNSATURATED
4.41g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.