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Leek Calories
Low-calorie vegetable, source of fiber and vitamin C
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Leek (90 g) has 28 calories. That works out to 31 calories per 100 g. It contains 6.8 g of carbs, 1.4 g of protein, 0.3 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.
What is Leek?
Leek is an allium vegetable, related to onions and garlic, with a mild white stem that blends into green leaves. It has long been used in European and Mediterranean cooking, and is especially familiar in soups, pies and braised dishes. The tender white and pale-green parts are most often cooked, though the darker leaves can flavour stock.
Its gentle, sweet onion flavour works well in potato soup, gratins or alongside roasted vegetables. Leeks are low in calories and provide fibre and vitamin C. Slice them lengthwise and rinse between the layers, where grit can collect; for a lighter dish, simmer or roast them with a little oil rather than relying on cream or pastry.
Leek Nutrition Facts
Selected: 100 g
31
KCAL / 100G
Carbs
7.6g
· 3% DV
Protein
1.5g
· 3% DV
Fat
0.3g
· 0% 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 78% · Protein 15% · Fat 7%
Leek Vitamins & Minerals
Vitamins
Vitamin K
47µg · 39% DV
Folate
64µg · 16% DV
B6
0.23mg · 14% DV
Vitamin C
12mg · 13% DV
Minerals
Iron
2mg · 11% DV
Magnesium
28mg · 7% DV
Calcium
59mg · 6% DV
Phosphorus
35mg · 5% DV
How Nutritious Is 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.
Leek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek
To burn the 31 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.
Is 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 Leek Contain Allergens?
No known major allergens
Which Diets Is 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
Leek Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Leek
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Frequently Asked Questions About Leek
What does leek taste like?
Leek has a mild, sweet, onion-like flavor, especially when cooked; its green tops taste more pronounced than the white part. Gentle cooking brings out its sweetness without the sharpness of raw onion.
How do you clean a leek without leaving grit?
Trim the root and split the leek lengthwise, keeping the layers attached at the base if you like. Fan the leaves under running water, rinsing between each layer, where soil commonly collects.
Are leeks and green onions the same thing?
No. Leeks are larger, with tightly layered white and green stalks and a milder flavor, while green onions are slender and usually have small bulbs. They can sometimes substitute for one another, but the texture differs.
What part of a leek can you eat?
You can eat the white and light-green parts of a leek, as well as the darker leaves when they are cooked until tender. Remove the root and any tough or damaged outer leaves.
How do you cook leeks so they turn tender?
Slice and rinse the leeks, then cook them gently in a covered pan with a little oil or butter until soft. Avoid high heat, which can brown the thin pieces before the thicker sections become tender.
How should you store leeks in the refrigerator?
Keep unwashed leeks in the refrigerator, loosely wrapped or in a produce bag, and wash them just before cooking. If they are already cut, place them in a sealed container and use them promptly.
Can you freeze leeks?
Yes. Wash and slice leeks, dry them thoroughly, and freeze them in portions in a sealed bag or container. Frozen leeks soften after thawing, so they work best in soups, stews, and cooked dishes.
Can you eat leeks raw in a salad?
Yes, thinly sliced leek can be eaten raw in salads, though its flavor is stronger and sharper than when cooked. Use the tender white and light-green sections, and rinse the slices well to remove trapped soil.
How are leeks different from shallots?
Leeks are long stalk vegetables with a mild onion flavor, while shallots are small bulbs with a sweeter, more concentrated taste. They are not interchangeable in equal amounts in every recipe; leeks add more moisture and bulk.
What dishes are leeks best used in?
Leeks work especially well in potato soup, quiche, savory tarts, risotto, and slow-cooked stews. Cook them gently first to soften their texture and bring out their mild sweetness before combining them with other ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.