1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 14.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 317.5 mg | 105% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 15.9 g | 31% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Leek frittata
Leek frittata is an Italian-inspired dish made by combining eggs, cooked leeks, and often other complementary ingredients such as cheese or herbs. The star ingredient, leeks, belong to the allium family and have a subtle onion-like flavor. Frittatas are enjoyed as a versatile dish for breakfast, lunch, or even dinner. From a nutritional perspective, leeks are low in calories but rich in vitamin K, manganese, and prebiotic fiber. Eggs contribute high-quality protein, vitamin D, and choline, making this dish nutrient-dense and satisfying. When prepared without excessive fats or cheese, it can fit into a variety of healthy eating plans, providing a balance of protein, fat, and carbohydrates.
Health Benefits
- Supports bone health due to the vitamin K content in leeks, contributing to proper calcium regulation.
- Aids brain function as eggs are high in choline, which is essential for neurotransmitter production and brain health.
- Promotes gut health since leeks provide prebiotic inulin fiber, which encourages the growth of beneficial gut bacteria.
Dietary Considerations
Selection and Storage
Store cooked frittata in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave to preserve texture.
Common Questions About Leek frittata Nutrition
Is leek frittata high in protein?
Leek frittata is a good source of protein due to the eggs it typically contains. On average, a slice of leek frittata provides around 6-8 grams of protein depending on the recipe, making it a great option for maintaining muscle health and keeping you full longer.
Can I eat leek frittata on a keto diet?
Yes, leek frittata can be keto-friendly if prepared without starchy ingredients like flour or potatoes. Leeks are relatively low in carbs, and eggs are an excellent source of protein and healthy fats, making the dish suitable for a ketogenic diet.
What are the health benefits of eating leek frittata?
Leek frittata provides vitamins like vitamin A and C from leeks, alongside choline and essential B vitamins from eggs. The combination supports cell repair, improves brain function, and promotes healthy digestion. However, be cautious of added cheese or salt, which can increase sodium and calorie content.
What is a recommended portion size for leek frittata?
A standard serving size is one slice, typically around 150-200 grams or roughly 1/6th of a whole frittata. This portion provides around 150-250 calories depending on added ingredients like cheese or oils, making it a balanced choice for a meal or snack.
How does leek frittata compare to spinach frittata?
Leek frittata generally has a milder flavor compared to the more earthy taste of spinach. Nutritionally, leeks and spinach both provide vitamins and fiber, but spinach offers more iron and magnesium. For variety, leeks work well in lighter dishes, while spinach adds an extra nutrient boost.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
