Leek and potato soup is not only tasty, inexpensive and filling, but it can also be a healthy meal option depending on the ingredients. While pre-made leek and potato soup can be hard to find on the shelf, the homemade version is fairly simple to make and allows greater control over the nutritional content. The total calories will change depending on the ingredients, so choose recipes and ingredients carefully.
Recipes will contain slightly different nutritional values depending on the ingredients used. Almost all recipes will include some amount of potatoes, leeks, celery, shallots, onion, salt and pepper. Recipes designed to be health conscious may include olive oil, chicken stock, and various herbs and spices. Those with only flavor and texture in mind may use rich ingredients such as butter, milk, cream and cheese.
Basic Leek and Potato Soup
A basic leek and potato soup will have potatoes, leeks, olive oil, and reduced fat milk. One serving will contain about 82 total calories with 10 calories coming from fat, 50 from carbohydrates, and 12 from protein.
Gourmet Potato and Leek Soup
When dining out or looking for a recipe that is rich and flavorful, leek and potato soup can be a delicious choice. Gourmet recipes that contain ingredients like cream, butter and oil, will have much higher calorie count. For instance, one serving of the potato and leek soup at the chain restaurant Au Bon Pain contains 200 total calories with 110 calories coming from fat, 75 calories from carbohydrates, and 15 calories from protein.
Boxed Potato Leek Soup
Imagine Foods makes a boxed organic potato leek soup that contains potatoes, onions, leeks, vegetable oil, sea salt, garlic, onion powder and other spices. One serving contains 70 total calories—15 calories from fat, 48 calories from carbohydrate and 12 calories from protein.
Canned Potato Leek Soup
Health Valley makes an canned, organic potato leek soup that contains potatoes, celery, carrots, potato flakes, onions, leeks, cane sugar, concentrated lemon juice, and various herbs and spices. One serving contains 70 total calories with zero calories from fat, 55 calories from carbohydrates and 15 calories from protein.