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Leek with leaves Calories
Rich in vitamin K and A, low-calorie, fibrous vegetable
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Leek with leaves (90 g) has 26 calories. That works out to 29 calories per 100 g. It contains 5.9 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 15 (low), so it raises blood sugar slowly.
Leek with leaves Nutrition Facts
Selected: 1 piece (medium) · 90 g
26
KCAL / 90G
Carbs
5.9g
· 2% DV
Protein
1.4g
· 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 74% · Protein 18% · Fat 8%
Leek with leaves nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 1.4 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 with leaves?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 26 kcal |
| ½ cup (chopped) | 45 g | 13 kcal |
| 1 piece (small) | 60 g | 17 kcal |
| 1 cup (chopped) | 89 g | 26 kcal |
| 100 g | 100 g | 29 kcal |
| 1 serving (medium) | 100 g | 29 kcal |
| 1 piece (large) | 150 g | 44 kcal |
| 1 piece (extra large) | 200 g | 58 kcal |
Calculated from 29 calories per 100 g.
Frequently Asked Questions About Leek with leaves
How do you wash a leek with leaves without leaving grit behind?
Split the leek with leaves lengthwise and rinse between the layers under running water. Soil often collects near the base and where the leaves overlap, so separate the layers enough to wash them thoroughly before chopping.
How do you cook the green leaves of a leek with leaves?
Cook the green leaves of a leek with leaves for longer than the tender white stalk. Slice them thinly and add them early to soups, stocks, or braises; remove any outer leaves that are especially tough or damaged.
Can you use the whole leek with leaves in cooking?
Yes, you can use most of the leek with leaves, including its green tops. The white part is milder and tenderer, while the greens are firmer and more strongly flavored, so slice them finely and allow extra cooking time.
How should you store a leek with leaves?
Keep a leek with leaves unwashed and dry in the refrigerator, loosely wrapped or in a breathable bag. Wash it just before cooking, since trapped moisture can make the leaves deteriorate sooner.
Can you freeze a leek with leaves?
Yes, a leek with leaves freezes well for cooked dishes. Wash, dry, and slice it first; blanching briefly before freezing can help preserve its texture. Use it straight from frozen in soups or stews rather than thawing it for salads.
How can you tell if a leek with leaves has gone bad?
A leek with leaves has likely spoiled if it feels slimy, smells unpleasant, or has extensive soft, dark, or moldy patches. Slightly wilted leaves can still be usable if they are clean, firm enough, and have no off smell.
What is the difference between a leek with leaves and a spring onion?
A leek with leaves has a thicker, longer white stalk and broad, flat leaves, while a spring onion is smaller and usually has a narrow bulb with hollow green tops. Leek is generally milder and is often cooked as a vegetable.
Can you eat a leek with leaves raw?
Yes, a leek with leaves can be eaten raw, but its leaves are noticeably tougher than the white stalk. Wash it carefully and slice it very thinly for salads; cooking softens the greens and mellows their flavor.
Why does a leek with leaves taste gritty?
A leek with leaves tastes gritty when soil remains trapped between its tightly layered leaves. Cut it lengthwise, open the layers, and rinse between them; rinsing only the outside usually will not remove all the grit.
Can you use leek-with-leaves tops to make vegetable stock?
Yes, the green tops of a leek with leaves work well in vegetable stock. Rinse them carefully to remove soil, then simmer them with other vegetable scraps; discard any yellowed, slimy, or damaged leaves first.
Leek with leaves Vitamins & Minerals
Vitamins
Vitamin K
42.3µg · 35% DV
Folate
57.6µg · 14% DV
B6
0.21mg · 12% DV
Vitamin C
10.8mg · 12% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.11mg · 12% DV
Iron
1.89mg · 11% DV
Magnesium
25mg · 6% DV
Potassium ⭐
162mg · 5% DV
Sodium
18mg · 1% DV
Leek with leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek with leaves
To burn the 26 calories in 1 piece (medium) (90 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 with leaves?
Leek with leaves is the whole leek, with its white stem and edible green tops. A member of the allium family, it is widely used in European cooking, from soups and stews to simple braises. The leafy portion can be a little firmer than the stem, but it softens with cooking and adds a gentle, onion-like flavour.
Slice and wash it well, then simmer or sauté until tender; it also works sliced into a soup or folded into a savoury tart. It is a low-calorie, fibrous vegetable and provides vitamins K and A. Use the tender green leaves along with the white part to make the most of it, and pair it with potatoes, beans or eggs for a more substantial meal.
How Nutritious Is Leek with leaves?
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 with leaves 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 with leaves Contain Allergens?
No known major allergens
Which Diets Is Leek with leaves 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 with leaves Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.