100 g of Leek (pan-cooked, no oil) has 32 calories. It contains 7.6 g of carbs, 1.5 g of protein, 0.2 g of fat and 1.8 g of fiber. Its 47 µg of Vitamin K covers 39% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Leek (pan-cooked, no oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.6g

· 3% DV

Protein

1.5g

· 3% DV

Fat

0.2g

· 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 80% · Protein 16% · Fat 4%

Leek (pan-cooked, no oil) Vitamins & Minerals

Vitamins

Vitamin K

47µg · 39% DV

Folate

64µg · 16% DV

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 (pan-cooked, no oil)?

Nutrient density

High

70/ 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

48/ 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.

Leek (pan-cooked, no oil) 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 Leek (pan-cooked, no oil)

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

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

Is Leek (pan-cooked, no oil) 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 Leek (pan-cooked, no oil) 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 Leek (pan-cooked, no oil) 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 (pan-cooked, no oil) Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Leek (pan-cooked, no oil)

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Leek (pan-cooked, no oil) vs Tomato14 kcal more per 100 g

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Foods Similar to Leek (pan-cooked, no oil)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Leek (pan-cooked, no oil)

How many calories are in pan-cooked leek without oil?

Pan-cooked leek without oil contains 32 calories per 100 g. The same serving provides 1.5 g of protein, 7.6 g of carbohydrates, and 0.2 g of fat.

Does leek raise blood sugar?

Pan-cooked leek without oil has a glycemic index of 15, which is considered low. It also provides 1.8 g of fiber per 100 g.

Have another question about Leek (pan-cooked, no oil)?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026