Andy Montoya
Leeks are a versatile vegetable with a subtle flavour and numerous health benefits. They are a source of vitamins A, C, B6, and folic acid. When paired with cheese sauce, they make for a delicious and nutritious dish. The calorie count of leeks in cheese sauce varies depending on the ingredients used. For example, a homemade dish of leeks in cheese sauce made with whole milk clocks in at around 87 calories, whereas using semi-skimmed milk brings the calorie count down to 82.
| Characteristics | Values |
|---|---|
| Calories in leeks in cheese sauce made with whole milk | 87 calories |
| Calories in leeks in cheese sauce made with semi-skimmed milk | 82 calories |
| Calories in creamy leeks with American cheese | 80 calories |
| Calories in leeks (approx.) | 41 calories |
| Net carbs in a cup of sliced leeks | 11.5g |
| Vitamin | B6, A, C, and folic acid |
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What You'll Learn
Leeks in cheese sauce calories: 82 with semi-skimmed milk, 87 with whole milk
Leeks are a versatile vegetable with a subtle flavour and numerous health benefits. They are a good source of vitamins A, C, B6, and folic acid. While leeks can be prepared in a variety of ways, one delicious option is to cook them in a cheese sauce. The calorie count of this dish depends on the type of milk used as a base for the sauce.
If you choose to make leeks in a cheese sauce with semi-skimmed milk, you can expect to consume around 82 calories. This is a relatively modest calorie count, especially considering the nutritional benefits of leeks. Vitamin B6, for example, is known to reduce tiredness and fatigue, and leeks are an excellent source of this vitamin.
On the other hand, if you prepare leeks in a cheese sauce with whole milk, the calorie count increases slightly to 87 calories. This difference in calorie content is due to the higher fat content in whole milk compared to semi-skimmed milk. Regardless of the milk type used, the cheese in the sauce also contributes a significant amount of calories.
It's worth noting that the cooking method can affect the nutritional content of leeks. Prolonged cooking may result in a loss of certain vitamins, such as thiamin and vitamin B6. Therefore, it's recommended to cook leeks gently or briefly to retain their full nutritional value.
In conclusion, leeks in a cheese sauce make for a tasty and nutritious dish. Whether you use semi-skimmed milk or whole milk, the calorie count remains relatively low, making it a healthy option for those watching their calorie intake without sacrificing flavour and creaminess.
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Leeks' health benefits: vitamins A, B6, C, folic acid, thiamin
While calorie estimates vary, leeks are considered a low-calorie food, with 100 grams of fresh stalks containing between 31 and 61 calories. They are also packed with vitamins and minerals, offering a range of health benefits.
Leeks are a good source of vitamin A, with 100 grams providing 1667 IU, or 55% of the recommended daily intake. Vitamin A is important for vision, immune function, reproduction, and cell communication. It supports the development of healthy red and white blood cells, which fight off infection, and helps improve night vision.
Leeks also contain vitamin B6, also known as pyridoxine. This vitamin is involved in various metabolic processes in the body and is important for maintaining a healthy nervous system.
Vitamin C, another nutrient found in leeks, aids immune health, tissue repair, iron absorption, and collagen production. It helps the body develop resistance to harmful pathogens and reduces inflammation.
Leeks are also a source of folic acid, also known as vitamin B9 or folate. Folic acid is essential for DNA synthesis and cell division, and adequate intake during pregnancy can help prevent neural tube defects in newborns.
Finally, while not a vitamin, it is worth mentioning that leeks contain thiamin, a type of B vitamin. Thiamin helps the body convert food into energy and keeps the nervous system, heart, muscles, and digestive system functioning properly.
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Cheese sauce: a good source of calcium
A homemade dish of leeks in cheese sauce contains approximately 82-87 calories. While the calorie count is relatively low, this dish can be a good source of calcium, depending on the type of cheese used.
Cheese is derived from milk, and milk is a good source of calcium. Calcium is a vital mineral that plays a role in maintaining healthy bones and teeth, as well as supporting heart health, muscle function, and nerve signalling. Most adults need at least 1000 mg of calcium per day, and dairy products like milk, cheese, and yogurt are especially rich sources of this nutrient.
Cheese sauce, therefore, can be an excellent way to add calcium to your diet, especially when made with certain types of cheese. Parmesan cheese, for example, is a good source of calcium, providing 242 mg, or 24% of the daily value, per ounce (28 grams). Harder, aged cheeses like Parmesan tend to have higher calcium content than softer cheeses, and they are also lower in lactose, making them easier to digest for those with lactose intolerance.
In addition to calcium, cheese sauce can provide other nutritional benefits. Cheese is a source of protein, and certain types of cheese, like cottage cheese, offer these benefits with lower levels of lactose. Furthermore, regular consumption of dairy products like cheese has been linked to a reduced risk of heart disease and other health conditions.
However, it is important to note that full-fat cheese can be high in saturated fat and calories, and certain cheeses contain high levels of sodium. Therefore, while cheese sauce can be a good source of calcium and offer additional nutritional benefits, it should be consumed in moderation as part of a balanced diet.
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Low-calorie alternatives: steam or roast leeks
A low-calorie alternative to leeks in cheese sauce is to steam or roast leeks. Leeks are a great vegetable to include in your diet as they are low in calories and provide various health benefits.
When boiled, leeks only have 8 calories, which is extremely low compared to other vegetables. This makes them a great option for those watching their calorie intake. Additionally, leeks are a good source of vitamins and minerals, including vitamins A, C, and K, as well as folate and iron.
Steaming is an excellent way to prepare leeks as it retains their nutritional value and flavour without adding any extra calories. Simply chop the leeks and place them in a steamer basket over boiling water for a few minutes until tender. You can then season them with herbs and spices of your choice for added flavour.
Roasting leeks is another delicious and healthy option. This method brings out the natural sweetness of the vegetable and adds a depth of flavour. Cut the leeks into thick slices and toss them with a small amount of olive oil, salt, and pepper before roasting in the oven at medium heat for about 20 minutes, stirring occasionally, until they are tender and slightly browned.
By preparing leeks using these low-calorie methods, you can enjoy their delicious flavour and numerous health benefits without the added calories of a cheese sauce. However, remember that everyone's dietary needs are unique, so it is always best to consult a physician or dietician before making any significant dietary changes or starting a weight loss regimen.
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Calories in creamy leeks: 80 calories of cheese, 41 of leeks
Leeks are a versatile vegetable with a subtle flavour and numerous health benefits. They are a good source of vitamins A, C, and B6, as well as folic acid. When paired with cheese, they make for a delicious and creamy dish.
The calorie count for creamy leeks can vary depending on the type of cheese and milk used, as well as the proportions of the ingredients. For example, a dish of creamy leeks made with American cheese and whole milk will have a different calorie count than one made with blue cheese and semi-skimmed milk.
On average, a serving of creamy leeks with American cheese contains 80 calories from the cheese and 41 calories from the leeks. This calorie count is for a dish that serves one and uses 0.75 slices (1 oz) of cheese and 0.75 of a leek.
Additionally, the recipe may include other ingredients such as bacon, nutmeg, salt, and butter, which can add to the overall calorie count. It's important to consider the nutritional value of each ingredient and the serving size to calculate the exact calorie content.
When preparing leeks, it is recommended to remove the outer leaves, trim the coarse leaves and root, and rinse thoroughly to remove any dirt. They can then be sliced and cooked in various ways, including steaming, boiling, frying, stir-frying, or baking.
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Frequently asked questions
Approximately 274 calories per serving.
Approximately 80 calories per serving.
Approximately 329 calories per serving.
Approximately 87 calories per serving.
Approximately 82 calories per serving.
