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Leek-like vegetable Calories
Low-calorie, fiber-rich, provides potassium and folate
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Leek-like vegetable (89 g) has 28 calories. That works out to 31 calories per 100 g. It contains 6.8 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.
Leek-like vegetable Nutrition Facts
Selected: 1 cup (chopped) · 89 g
28
KCAL / 89G
Carbs
6.8g
· 2% 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 77% · Protein 15% · Fat 8%
Leek-like vegetable nutrition facts table · 1 cup (chopped) (89 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 6.8 g | 2% |
| 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 Cup of Chopped Leek-like vegetable?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 89 g | 28 kcal |
| 1 piece (half) | 35 g | 11 kcal |
| ½ cup (chopped) | 45 g | 14 kcal |
| 1 piece (small) | 70 g | 22 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (medium) | 100 g | 31 kcal |
| 1 piece (medium) | 120 g | 37 kcal |
| 1 serving (large) | 150 g | 47 kcal |
| 1 piece (large) | 180 g | 56 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Leek-like vegetable
How do you cook a leek-like vegetable?
Wash and slice the leek-like vegetable, then sauté it gently until tender, or add it to soups, stews, and egg dishes. Thin slices cook faster. Keep the heat moderate so the pieces soften without browning too much or losing their delicate flavor.
How do you clean a leek-like vegetable?
Rinse the leek-like vegetable carefully because soil can collect between its leaves or layers. Split it lengthwise if needed, separate the layers, and wash under running water. For chopped pieces, swish them in a bowl of water and lift them out, leaving grit behind.
What does a leek-like vegetable taste like?
A leek-like vegetable usually has a mild, slightly sweet, onion-like flavor. Cooking softens its sharper notes and brings out sweetness. Lemon, garlic, and olive oil complement it well, while gentle cooking helps preserve its delicate taste.
Can you eat a leek-like vegetable raw?
Yes, you can eat a leek-like vegetable raw if it is fresh and thoroughly washed. Slice it thinly for salads, since raw pieces can taste sharper and feel firmer than cooked ones. Start with a small amount if you are unfamiliar with its flavor.
Can a leek-like vegetable replace leeks in recipes?
Yes, a leek-like vegetable can replace leeks in many soups, omelets, and cooked vegetable dishes. Its texture and flavor may differ, so check tenderness as it cooks and adjust the cooking time rather than assuming the two vegetables behave exactly alike.
How should you store a leek-like vegetable?
Keep an unwashed leek-like vegetable dry and loosely wrapped in the refrigerator’s crisper drawer. Wash it just before use, since moisture can encourage it to soften. Refrigerate cut pieces in a covered container and use them promptly.
Can you freeze a leek-like vegetable?
Yes, you can freeze a leek-like vegetable after washing and chopping it. Freezing softens its texture, so use the thawed pieces in soups or cooked dishes rather than salads. Portion them into an airtight freezer container for easier use.
Can you use a leek-like vegetable in a quiche?
Yes, a leek-like vegetable works well in quiche with eggs and cheese. Cook it first until tender and let excess moisture evaporate before adding it to the filling; otherwise, the crust can become soggy. Its mild flavor also pairs nicely with herbs.
Does a leek-like vegetable cause gas or bloating?
It can cause gas or bloating in some people because leek-like vegetables may contain fermentable carbohydrates. Cooking may make it easier for some people to tolerate. If it bothers you, try a smaller serving and note whether cooked portions feel different.
What foods pair well with a leek-like vegetable?
A leek-like vegetable pairs well with potatoes, eggs, beans, and fish. Add it to a soup, roast it with other vegetables, or serve it alongside a main dish with lemon and fresh herbs. These pairings complement its gentle onion-like flavor without overpowering it.
Leek-like vegetable Vitamins & Minerals
Vitamins
Vitamin K
41.83µg · 35% DV
Folate
56.96µg · 14% DV
B6
0.2mg · 12% DV
Vitamin C
10.68mg · 12% DV
Minerals
Manganese
0.43mg · 19% DV
Iron
1.87mg · 10% DV
Copper
0.07mg · 8% DV
Magnesium
25mg · 6% DV
Potassium ⭐
160mg · 5% DV
Sodium
18mg · 1% DV
Leek-like vegetable Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek-like vegetable
To burn the 28 calories in 1 cup (chopped) (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 Leek-like vegetable?
A Leek-like vegetable is described by its resemblance to a leek: a long, layered stem with green leaves. The name does not identify a particular variety or place of origin, so it should not be assumed to be an actual leek. Its flavour is typically mild and onion-like, and cooking softens the stalks. In the kitchen, use it much as you would a leek: sliced into soups, sautéed with other vegetables, or cooked until tender as a side. A little lemon or olive oil makes a simple pairing.
It is low in calories and provides fibre, so it fits easily into a light meal; 100 g contains 31 calories. Pair it with beans, grains or eggs for a more filling dish.
How Nutritious Is Leek-like vegetable?
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 Leek-like vegetable 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-like vegetable Contain Allergens?
No known major allergens
Which Diets Is Leek-like vegetable 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
Leek-like vegetable Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.