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Leek, white part Calories
Low-calorie, contains prebiotic fiber
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Leek, white part (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, white part Nutrition Facts
Selected: 1 piece (medium) · 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, white part nutrition facts table · 1 piece (medium) (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 Medium Leek, white part?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 89 g | 28 kcal |
| 2 tablespoon (shredded) | 18 g | 6 kcal |
| 1 piece (small) | 45 g | 14 kcal |
| ½ cup (chopped) | 45 g | 14 kcal |
| 1 cup (chopped) | 89 g | 28 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (medium) | 120 g | 37 kcal |
| 1 piece (large) | 140 g | 43 kcal |
| 1 serving (large) | 180 g | 56 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Leek, white part
How do you clean the white part of a leek?
Slice the white part of a leek lengthwise and rinse between its layers under running water, where grit often collects. You can then chop it and rinse again in a bowl, pouring off the water without disturbing the sediment.
Can you use the white part of a leek instead of scallions?
Yes, the white part of a leek can replace scallions in cooked dishes, but it is thicker and milder. Slice it thinly and cook it until tender; it will not give a dish the same crisp, fresh finish as raw scallions.
What is the difference between the white and green parts of a leek?
The white part of a leek is tender and mild, while the dark green leaves are tougher and more strongly flavored. Use the white section in sautés and braises; save the well-cleaned green leaves for stock or soup.
How should you store the white part of a leek?
Keep the white part of a leek unwashed in the refrigerator, loosely wrapped so moisture does not build up. Wash it just before cooking. If you have already cut it, store the pieces in a covered container and use them promptly.
Can you freeze the white part of a leek?
Yes, you can freeze the white part of a leek, either sliced raw or briefly blanched. Freezing softens its texture, so use it straight from the freezer in soups, stews, or sauces rather than dishes that need crisp pieces.
Can you eat the white part of a leek raw?
Yes, the white part of a leek is safe to eat raw when thoroughly washed. Slice it very thinly for salads or slaws, since raw leek has a sharper flavor and firmer texture than cooked leek.
How do you sauté the white part of a leek without burning it?
Cook the white part of a leek over medium-low heat with a little oil or butter, stirring until it softens. Leeks can brown quickly once their moisture cooks off, so lower the heat rather than letting the edges scorch.
Can you roast the white part of a leek?
Yes, the white part of a leek roasts well. Cut it lengthwise or into thick pieces, coat it lightly with oil, and roast until tender and browned at the edges. Keep pieces similar in size so they cook evenly.
How can you tell if the white part of a leek is fresh?
Choose a leek with a firm, clean white section and crisp leaves. Avoid white parts that feel soft, look dried out, or have slimy patches; a fresh leek should smell mild rather than sour or unpleasant.
How much of a leek's white part should you trim off?
Trim off the root end and any damaged or dried outer layers of the white part of a leek. The firm inner white section is edible, including the pale green transition near the leaves, so there is no need to discard it.
Leek, white part 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
Copper
0.11mg · 12% DV
Iron
1.87mg · 10% DV
Magnesium
25mg · 6% DV
Potassium ⭐
160mg · 5% DV
Sodium
18mg · 1% DV
Leek, white part Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek, white part
To burn the 28 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 Leek, white part?
The white part of a leek is the pale, layered base of the plant, with a gentler, sweeter flavour than onion. It softens to a silky texture when cooked and is widely used in soups, braises, quiches and other savoury dishes. Slice it into rounds or split it lengthwise, then rinse between the layers, where grit can collect.
It is a light vegetable, with 31 calories and 1.8 g of fibre per 100 g. In a simple meal, cook it with a little olive oil and serve alongside beans, potatoes or eggs; it also makes a mild base for soups when you want flavour without a strong allium bite.
How Nutritious Is Leek, white part?
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, white part 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, white part Contain Allergens?
No known major allergens
Which Diets Is Leek, white part 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, white part 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.