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Fresh leek Calories
Source of vitamin C, folate, and vitamin K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh leek (89 g) has 54 calories. That works out to 61 calories per 100 g. It contains 12.6 g of carbs, 1.3 g of protein, 0.3 g of fat and 1.6 g of fiber. Its 41.8 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh leek Nutrition Facts
Selected: 1 piece (medium) · 89 g
54
KCAL / 89G
Carbs
12.6g
· 5% DV
Protein
1.3g
· 3% DV
Fat
0.3g
· 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 86% · Protein 9% · Fat 5%
Fresh leek nutrition facts table · 1 piece (medium) (89 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 1.6 g | 6% |
| Protein | 1.3 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.
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How Many Calories in 1 Medium Fresh leek?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 89 g | 54 kcal |
| 1 piece (small) | 45 g | 27 kcal |
| ½ piece (half) | 45 g | 27 kcal |
| 1 cup (chopped) | 89 g | 54 kcal |
| 100 g | 100 g | 61 kcal |
| 1 cup (diced) | 100 g | 61 kcal |
| 1 piece (large) | 150 g | 92 kcal |
| 1 serving (medium) | 150 g | 92 kcal |
| 1 piece (jumbo) | 250 g | 153 kcal |
| 1 serving (large) | 250 g | 153 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Fresh leek
How do you cut and prepare fresh leek?
To prepare fresh leek, trim off the root and any tough outer leaves, then slice it lengthwise and rinse between the layers. Soil often collects deep inside the leaves, so washing only the outside may leave grit behind.
Can you eat fresh leek raw?
Yes, fresh leek can be eaten raw. Slice the washed white and tender light-green parts thinly and add them to salads or slaws; raw leek has a sharper, more onion-like flavor than cooked leek.
What part of fresh leek do you eat?
You can eat the white and light-green parts of fresh leek, as well as tender dark-green leaves. The darker leaves are tougher, so they work well in stock or soup, while woody or damaged outer leaves are best removed.
How should you store fresh leek?
Store fresh leek unwashed in the refrigerator, preferably in the vegetable drawer, and rinse it just before use. Keep cut leek in a covered container in the refrigerator and use it promptly, since cut surfaces dry out and odors can spread.
Can fresh leek be frozen?
Yes, fresh leek freezes well for cooked dishes. Wash it carefully, slice it, and dry it before freezing in portions. It may become soft after thawing, so use frozen leek in soups, stews, or casseroles rather than salads.
What does fresh leek taste like?
Fresh leek tastes mildly sweet and onion-like, with a gentler flavor than many onions. The white and light-green parts are usually more tender, while the dark-green leaves have a stronger flavor and firmer texture.
Can you use fresh leek instead of onion?
Yes, fresh leek can replace onion in many soups, stews, and sautés. Its flavor is milder and sweeter, and its thicker pieces take longer to soften, so slice them thinly and allow extra cooking time.
Why is fresh leek gritty even after washing?
Fresh leek can stay gritty because soil gets trapped between its tightly layered leaves. Slice it lengthwise or into rings, separate the layers, and rinse them thoroughly in a bowl of water before cooking.
Is fresh leek the same as a green onion?
No, fresh leek and green onion are different vegetables. Leeks have a thicker stem and a milder, sweeter flavor, while green onions are slimmer and more pungent; they can substitute for each other in some recipes, but the texture changes.
Can fresh leek be used in soup?
Yes, fresh leek is a classic soup ingredient. Its mild sweetness works especially well with potato, and the darker green leaves can also flavor broth; clean the leek thoroughly before adding it to the pot.
Fresh leek Vitamins & Minerals
Vitamins
Vitamin K
41.83µg · 35% DV
Folate
56.96µg · 14% DV
B6
0.21mg · 12% DV
Vitamin C
10.68mg · 12% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.11mg · 12% DV
Iron
1.87mg · 10% DV
Zinc
1.07mg · 10% DV
Potassium ⭐
160mg · 5% DV
Sodium
18mg · 1% DV
Fresh leek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh leek
To burn the 54 calories in 1 piece (medium) (89 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 Fresh leek?
Fresh leek is a member of the allium family, with a white stem and flat green leaves that are both used in cooking. Soil can hide between its layers, so rinse it well after trimming and slicing. It is common in European cooking and now used in kitchens around the world.
Its flavour is gently sweet and onion-like, becoming tender and silky when cooked. Leeks are often simmered in soups, cooked with potatoes or beans, or served as a simple side; they also work sliced thinly into savoury tarts. Fresh leek is low in fat and provides fibre, vitamin C, folate and vitamin K. For a lighter dish, soften it with a modest amount of oil or add it to broth-based soup.
How Nutritious Is Fresh 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 Fresh leek Processed?
NOVA 1
Unprocessed
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 Fresh leek Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
✓ Suitable
Low FODMAP
— Not suitable
Fresh leek Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.