1 serving (medium) of Fried leeks (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 21.3 g of carbs, 2.7 g of protein, 15.2 g of fat and 2.7 g of fiber. Its 52.5 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Fried leeks?

Fried leeks are made by slicing leeks and cooking them in oil until tender and lightly browned. Leeks have long been used in European and Mediterranean cooking, though frying them is a straightforward home-style preparation rather than one tied to a single region.

Cooking mellows their onion-like sharpness, bringing out a gentle sweetness; the pieces turn soft inside with browned edges. Serve them as a vegetable side, add them to a mezze-style spread, or pair them with a cool yoghurt dip. The oil makes a notable contribution to the dish’s energy and fat: a 100 g portion has 10.1 g of fat. For a lighter result, use a little oil and drain the leeks after frying.

Fried leeks Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

14.2g

· 5% DV

Protein

1.8g

· 4% DV

Fat

10.1g

· 13% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 37% · Protein 5% · Fat 58%

Fried leeks Vitamins & Minerals

Vitamins

Vitamin K

35µg · 29% DV

Folate

48µg · 12% DV

0.18mg · 11% DV

Vitamin C

9mg · 10% DV

Minerals

Iron

2mg · 11% DV

Magnesium

24mg · 6% DV

Calcium

47mg · 5% DV

Phosphorus

38mg · 5% DV

How Nutritious Is Fried leeks?

Nutrient density

Medium

48/ 100

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

37/ 100

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.

Fried leeks Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fried leeks

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fried leeks 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 Fried leeks Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fried leeks 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

Fried leeks Fat Profile

SATURATED

1.15g

MONOUNSATURATED

5.65g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 42:1

Above the ideal 4:1 (42:1).

Compare Fried leeks

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Fried leeks vs Tomato127 kcal more per 100 g

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Fried leeks vs Mixed Green Salad127 kcal more per 100 g

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Fried leeks vs Red Pepper114 kcal more per 100 g

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Fried leeks vs Boiled Beetroot101 kcal more per 100 g

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Foods Similar to Fried leeks

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

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44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Fried leeks

How do you make fried leeks?

Fried leeks are made by cleaning and slicing leeks, then cooking them in a pan with oil until tender and golden. For leek fritters, mix the sliced leeks with a binder such as egg and flour, then fry spoonfuls until cooked through.

Which part of the leek do you use for fried leeks?

Use the white and light-green parts for fried leeks; they soften well and have a mild flavor. The dark-green tops are edible but tougher, so slice them finely and cook them until tender before adding them to a fritter mixture.

Do you need to boil leeks before frying them?

No, you do not have to boil leeks before frying them. Thinly sliced leeks can soften directly in a pan, while fritter recipes may use them raw; if using them raw, chop them finely and squeeze out excess moisture.

How do you clean leeks for fried leeks?

To clean leeks for frying, trim the root and remove any tough outer leaves, then slice them lengthwise or into rounds. Rinse the layers thoroughly under running water because soil often gets trapped between them, and dry them well before frying.

How do you keep fried leek fritters from falling apart?

Fried leek fritters usually fall apart when the mixture is too wet or they are turned before the underside sets. Drain and squeeze the leeks well, use enough binder for the recipe, and wait until each fritter is browned before flipping it.

How do you make fried leeks crispy?

For crispy fried leeks, dry the slices thoroughly and avoid crowding the pan. Use oil that is hot before adding the leeks; a crowded or cool pan traps steam and makes them soft rather than browned.

What do fried leeks taste like?

Fried leeks taste mild, sweet, and savory, with a softer texture than fried onions. Browning brings out their sweetness, while the green parts can taste more pronounced and may stay a little firmer.

What do you serve with fried leeks?

Fried leeks pair well with yogurt or a tangy dipping sauce. Serve them with a crisp salad for a light meal, or alongside grains, soup, or other vegetables as part of a larger spread.

Can you reheat fried leeks?

Yes, you can reheat fried leeks in a skillet or oven until hot. These methods help restore some of the browned texture; a microwave works too, but tends to make fried leeks softer.

Can you freeze fried leeks?

Yes, fried leeks can be frozen after they have cooled completely, though they may lose some crispness when thawed. Freeze them in an airtight container and reheat from frozen in an oven or pan for a better texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026