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Boiled leek without oil Calories
Low calorie, fiber source, contains vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled leek without oil (90 g) has 28 calories. That works out to 31 calories per 100 g. It contains 6.8 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 42.3 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Boiled leek without oil Nutrition Facts
Selected: 1 cup (medium) · 90 g
28
KCAL / 90G
Carbs
6.8g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 11% · Fat 6%
Boiled leek without oil nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 0.9 g | 2% |
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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How Many Calories in 1 Cup of Boiled leek without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 28 kcal |
| ½ cup (small) | 45 g | 14 kcal |
| 1 cup (small) | 70 g | 22 kcal |
| 1 piece (medium) | 80 g | 25 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (medium) | 100 g | 31 kcal |
| 1 piece (large) | 120 g | 37 kcal |
| 1 serving (large) | 150 g | 47 kcal |
| 2 cup (large) | 180 g | 56 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Boiled leek without oil
How long should you boil leek without oil?
Boil leek without oil until it is tender but still holds its shape, usually about 10–15 minutes for sliced pieces. Check it with a fork near the end, since thick sections take longer and overcooking can make the leek mushy.
How do you cook boiled leek without oil so it tastes good?
Simmer sliced leek in a little water until tender, then season it with salt, pepper, lemon, or herbs. Avoid a hard boil, which can break the pieces apart. A spoonful of yogurt or a drizzle of olive oil at serving is optional.
How do you wash leek before boiling it without oil?
Cut off the root and any tough outer leaves, then slice the leek lengthwise and rinse between its layers under running water. Soil often hides near the white and pale-green parts, so separate the layers rather than rinsing only the outside.
What goes well with boiled leek without oil?
Boiled leek without oil pairs well with lemon, mustard dressing, or plain yogurt, and it can accompany fish, eggs, or roasted vegetables. For a more filling meal, serve it with potatoes or beans rather than relying on leek alone.
Can you freeze boiled leek without oil?
Yes, you can freeze boiled leek without oil, although it may be softer after thawing. Cool it completely, drain excess water, and freeze it in airtight portions. The thawed leek works best in soups, stews, or blended dishes.
How long does boiled leek without oil last in the fridge?
Keep boiled leek without oil in a covered container in the refrigerator and use it within about 3 days. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat.
Can you use the water from boiling leek without oil?
Yes, the cooking water from boiled leek without oil can be added to soup, sauces, or vegetable stock if it tastes pleasant. Some water-soluble nutrients move into the liquid during cooking, so using it avoids pouring those away.
Why does boiled leek without oil taste bitter?
Boiled leek without oil can taste bitter if it is overcooked, if older dark-green leaves are included, or if the leek was not fresh. Trim tough leaves, cook just until tender, and finish with lemon to brighten its mild onion-like flavor.
Can you eat boiled leek without oil cold?
Yes, boiled leek without oil can be eaten cold once it has been chilled safely. Dress it with lemon and herbs for a simple salad, or add it to a grain bowl; keep leftovers refrigerated rather than leaving them out.
Is boiled leek without oil good for weight loss?
Boiled leek without oil can fit a weight-loss meal because it is a low-energy vegetable with fiber and adds volume to a plate. Pair it with a protein-rich food such as beans, fish, or eggs to make the meal more satisfying.
Boiled leek without oil Vitamins & Minerals
Vitamins
Vitamin K
42.3µg · 35% DV
Folate
57.6µg · 14% DV
Vitamin C
9mg · 10% DV
Vitamin A
74.7µg · 8% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.11mg · 12% DV
Iron
1.89mg · 11% DV
Calcium
53mg · 5% DV
Potassium ⭐
162mg · 5% DV
Sodium
18mg · 1% DV
Boiled leek without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled leek without oil
To burn the 28 calories in 1 cup (medium) (90 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.
What is Boiled leek without oil?
Leeks are alliums with a mild, sweet onion flavour, prized for their tender white stems and green tops. Boiled leek without oil is simply cooked in water until soft, without the richer dressing often used in leek dishes. Boiling mellows its flavour and gives the stalks a silky, slightly fibrous texture.
Across Europe, leeks commonly appear in soups and vegetable sides; this plain version can be served warm or chilled, seasoned with lemon, herbs or a little vinegar. It is low in calories and provides fibre, making it an easy addition to a lighter meal. Pair it with beans, eggs or fish for a more filling plate, or stir it into soup after boiling.
How Nutritious Is Boiled leek without oil?
Nutrient density
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.
Satiety score
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.
Is Boiled leek without oil Processed?
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.
Does Boiled leek without oil Contain Allergens?
No known major allergens
Which Diets Is Boiled leek without oil Good For?
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
Boiled leek without oil Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.