Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Stewed Leeks Calories
Low calorie, high fiber, rich in vitamins and minerals
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stewed Leeks (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 11.7 g of carbs, 1.7 g of protein, 0.5 g of fat and 3.3 g of fiber. Its 70.5 µg of Vitamin K covers 59% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Stewed Leeks Nutrition Facts
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
11.7g
· 4% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 12% · Fat 7%
Stewed Leeks nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 11.7 g | 4% |
| Fiber | 3.3 g | 12% |
| Protein | 1.7 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Stewed Leeks?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 1 tablespoon (chopped) | 15 g | 6 kcal |
| 1 piece (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 100 g | 38 kcal |
| 1 piece (medium) | 120 g | 46 kcal |
| 1 cup (chopped) | 130 g | 49 kcal |
| 1 cup (chopped) | 180 g | 68 kcal |
| 1 piece (large) | 200 g | 76 kcal |
| 1 serving (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Stewed Leeks
How do you make stewed leeks?
Stewed leeks are made by gently cooking sliced leeks with a little liquid until tender. Onion, carrot, tomatoes, or herbs can add flavor; stir occasionally and avoid high heat so the leeks soften without scorching.
Which part of leeks should you use for stewed leeks?
Use the white and light-green parts for stewed leeks; they become tender and sweet as they cook. The dark-green tops are tougher, but you can save them for stock rather than throw them away.
How should you clean leeks before making stewed leeks?
Split each leek lengthwise and rinse between the layers under running water before slicing. Soil often gets trapped inside the leek, so rinsing only the outside may leave grit in the finished stew.
Why are my stewed leeks tough?
Stewed leeks are usually tough because they have not cooked long enough, or the slices are very thick. Keep them at a gentle simmer and cook until a knife slips through the white parts easily.
Can you make stewed leeks without tomatoes?
Yes, stewed leeks can be made without tomatoes. Cook them gently with olive oil, a little water or stock, and seasonings; lemon juice added at the end gives the dish a brighter flavor.
What herbs go well with stewed leeks?
Parsley, thyme, and dill all pair well with stewed leeks. Add sturdy thyme while the leeks cook, but stir in delicate parsley or dill near the end so their fresh flavor remains noticeable.
Can stewed leeks be served cold?
Yes, stewed leeks can be served cold or at room temperature. This works especially well for an olive-oil version; chill it after cooking and let it sit briefly at room temperature before serving.
What should you serve with stewed leeks?
Stewed leeks pair well with crusty bread, rice, potatoes, or a simple protein such as grilled fish or chicken. A spoonful of yogurt also complements the mellow, sweet flavor of the leeks.
How long do stewed leeks last in the fridge?
Stewed leeks keep for about 3–4 days in a sealed container in the refrigerator. Refrigerate them once cool, and reheat only the portion you plan to eat.
Can you freeze stewed leeks?
Yes, you can freeze stewed leeks in an airtight container, though they may be softer after thawing. Freeze them in meal-size portions and thaw in the refrigerator before reheating.
Stewed Leeks Vitamins & Minerals
Vitamins
Vitamin K
70.5µg · 59% DV
Folate
96µg · 24% DV
Vitamin C
18mg · 20% DV
Vitamin A
124.5µg · 14% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.18mg · 20% DV
Iron
3.15mg · 18% DV
Magnesium
42mg · 10% DV
Potassium ⭐
270mg · 8% DV
Sodium
20mg · 1% DV
Stewed Leeks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stewed Leeks
To burn the 57 calories in 1 serving (medium) (150 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 Stewed Leeks?
Stewed Leeks are made by gently cooking leeks until tender, bringing out their mild, slightly sweet flavour. Leeks are common in European cooking, often simmered with onion, stock or other vegetables; in Turkey, a familiar version is zeytinyağlı pırasa, cooked with olive oil and often carrots, then served warm or chilled. They work as a simple side dish or as part of a larger meal.
This is a light vegetable dish with fibre and a range of vitamins and minerals; a 100 g portion has 38 calories. Pair it with beans, grains or bread for a more filling meal, or add lemon and fresh herbs for brightness. Use a measured amount of oil if you want to keep the dish lighter.
How Nutritious Is Stewed Leeks?
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 Stewed Leeks 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 Stewed Leeks Contain Allergens?
No known major allergens
Which Diets Is Stewed Leeks 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
Stewed Leeks Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
Compare Stewed Leeks
Foods Similar to Stewed Leeks
Have another question about Stewed Leeks?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.