Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Caramelized leek Calories
Sweet and rich flavor, high in fiber and vitamins
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Caramelized leek has 70 calories. It contains 13.5 g of carbs, 1.5 g of protein, 1.2 g of fat and 2.2 g of fiber. Its 47 µg of Vitamin K covers 39% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Caramelized leek Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
13.5g
· 5% DV
Protein
1.5g
· 3% DV
Fat
1.2g
· 2% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 8% · Fat 16%
Caramelized leek nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 1.5 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Caramelized leek?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 70 kcal |
| 1 slice (thin) | 25 g | 18 kcal |
| 2 tablespoon (chopped) | 30 g | 21 kcal |
| 1 slice (thick) | 40 g | 28 kcal |
| 1 serving (small) | 60 g | 42 kcal |
| 1 piece (medium) | 80 g | 56 kcal |
| 1 cup (chopped) | 90 g | 63 kcal |
| 100 g | 100 g | 70 kcal |
| 1 piece (large) | 120 g | 84 kcal |
| 1 serving (large) | 150 g | 105 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Caramelized leek
How do you make caramelized leek?
Cook thinly sliced caramelized leek in a little oil or butter over low to medium heat, stirring occasionally, until very soft and golden. Keep the heat moderate: slow cooking concentrates the leek’s natural sweetness without scorching its delicate layers.
What does caramelized leek taste like?
Caramelized leek tastes sweet, mellow, and savory, with a softer onion-like flavor than raw leek. Slow cooking also gives it a tender texture, making it a good match for rich dishes as well as simple toast or eggs.
What can you serve with caramelized leek?
Serve caramelized leek with roasted chicken, fish, or vegetables, or spoon it over toast, pasta, eggs, and grain bowls. Its gentle sweetness also works well as a tart filling or stirred into a creamy soup.
Can you caramelize leek without adding sugar?
Yes, caramelized leek needs no added sugar. Its natural sugars become more concentrated as the leek cooks slowly and loses moisture. Adding sugar can make it sweeter, but it is not necessary for a well-browned, tender result.
Why does caramelized leek burn before it turns golden?
Caramelized leek burns when the pan is too hot or too dry, since its thin pieces can scorch before they soften. Lower the heat, stir periodically, and add a small splash of water if the pan starts catching.
Can you use the dark green part of leek for caramelized leek?
Yes, you can use the dark green part of leek for caramelized leek, but it is tougher than the white and pale green sections. Slice it thinly and cook it longer, or save it for stock if you prefer a softer texture.
Can caramelized leek be made in the oven?
Yes, caramelized leek can be made in the oven. Toss sliced leek with oil, spread it in a single layer, and roast until tender and browned at the edges, stirring once so the pieces cook evenly.
How should you clean leek before making caramelized leek?
To prepare leek for caramelized leek, trim off the root and damaged leaves, split the stalk lengthwise, and rinse between its layers to remove grit. Slice it only after washing, then drain or pat it dry before cooking.
Can you freeze caramelized leek?
Yes, caramelized leek can be frozen after it has cooled. Pack it in a freezer-safe container in portions, then thaw it in the refrigerator or add it straight to soups and sauces; its texture may be softer after thawing.
Which herbs and seasonings go well with caramelized leek?
Thyme, black pepper, and a little nutmeg complement caramelized leek, while lemon juice or vinegar can balance its sweetness. Add fresh herbs near the end of cooking so their aroma stays bright rather than disappearing in the pan.
Caramelized leek Vitamins & Minerals
Vitamins
Vitamin K
47µg · 39% DV
B6
0.16mg · 9% DV
Folate
36µg · 9% DV
Vitamin C
7.5mg · 8% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Iron
1.1mg · 6% DV
Potassium ⭐
180mg · 5% DV
Sodium
15mg · 1% DV
Caramelized leek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Caramelized leek
To burn the 70 calories in 100 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 Caramelized leek?
Caramelized leek is made by cooking leeks slowly until they soften and turn golden, bringing out their natural sweetness. It is a preparation rather than a dish tied to one particular place, and fits naturally into the vegetable-rich cooking of European and Mediterranean cuisines.
Serve it warm or at room temperature as a side, a topping for toast, or part of a simple meal. Its mellow sweetness pairs well with lemon, fresh herbs, beans, and fish. Leeks provide fibre and vitamins; a 100 g serving has 2.2 g of fibre. For a lighter result, use just enough oil to keep the leek from sticking and let its own flavour deepen without adding sugar.
How Nutritious Is Caramelized leek?
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 Caramelized leek 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 Caramelized leek Contain Allergens?
No known major allergens
Which Diets Is Caramelized leek Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Caramelized leek Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Compare Caramelized leek
Foods Similar to Caramelized leek
Have another question about Caramelized leek?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.