1 cup (medium) of Cooked leek (130 g) has 40 calories. That works out to 31 calories per 100 g. It contains 9.9 g of carbs, 1.3 g of protein, 0.3 g of fat and 2.3 g of fiber. Its 61.1 µg of Vitamin K covers 51% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Cooked leek Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.6g

· 3% DV

Protein

· 2% 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 84% · Protein 11% · Fat 5%

Cooked leek Vitamins & Minerals

Vitamins

Vitamin K

47µg · 39% DV

Vitamin C

12mg · 13% DV

Vitamin A

83µg · 9% DV

0.13mg · 8% DV

Minerals

Iron

2mg · 11% DV

Calcium

59mg · 6% DV

Potassium ⭐

180mg · 5% DV

Phosphorus

26mg · 4% DV

How Nutritious Is Cooked leek?

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

47/ 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.

Cooked leek 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 Cooked leek

To burn the 31 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 Cooked leek 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 Cooked leek 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 Cooked leek 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

Cooked leek Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 1.5:1

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

Compare Cooked leek

🥬vs🍅

Cooked leek vs Tomato13 kcal more per 100 g

→🥬vs🥗

Cooked leek vs Mixed Green Salad13 kcal more per 100 g

→🥬vs🫑

Cooked leek vs Red PepperSame calories per 100 g

→🥬vs🥄

Cooked leek vs Boiled Beetroot13 kcal fewer per 100 g

→

Foods Similar to Cooked leek

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cooked leek

How many calories are in cooked leek?

Cooked leek contains 31 calories per 100 g. The same amount provides 1 g of protein, 7.6 g of carbohydrates, and 0.2 g of fat.

Is cooked leek suitable for a low-glycemic diet?

Cooked leek has a glycemic index of 30, which is considered low. It also provides 1.8 g of fiber per 100 g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026