EatSeeLeek nutrition information
| Nutrient | Carbs 100 g | % RI* | Average leek (150 g) |
|---|---|---|---|
| Energy | 61 kcal255 kJ | 3% | 92 kcal385 kJ |
| Fat | 0.3 g | 0% | 0.5 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 12.4 g | 5% | 18.6 g |
| of which sugars | 3.9 g | 4% | 5.9 g |
| Fiber | 1.8 g | - | 2.7 g |
| Protein | 1.5 g | 3% | 2.3 g |
| Salt | 0.05 g | 1% | 0.08 g |
| Water | 83 g | - | 124.5 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in a leek?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cup of chopped leek90 g | 55 kcal | 1.4 g | 11.2 g | 0.3 g |
| 100 g | 61 kcal | 1.5 g | 12.4 g | 0.3 g |
| Average leek150 g | 92 kcal | 2.3 g | 18.6 g | 0.5 g |
Vitamins and minerals
Per 100 g, leek contains the most vitamin K (63% RI), folate (32%), and vitamin B6 (16%). We show nutrients present at 2% RI or more per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 180 mg | 9% |
| Calcium | 59 mg | 7% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 35 mg | 5% |
| Iron | 2.1 mg | 15% |
| Vitamin C | 12 mg | 15% |
| Vitamin B1 (thiamin) | 0.06 mg | 5% |
| Vitamin B2 (riboflavin) | 0.03 mg | 2% |
| Vitamin B3 (niacin) | 0.4 mg | 3% |
| Vitamin B6 | 0.23 mg | 16% |
| Folate | 64 µg | 32% |
| Vitamin A | 83 µg | 10% |
| Vitamin E | 0.9 mg | 8% |
| Vitamin K | 47 µg | 63% |
Leek compared with other foods
Leek has more calories per 100 g than 73% of the vegetables in our chart. Here's how foods in the vegetables category with similar calorie counts compare (kcal per 100 g):
- Celeriac42 kcal
- Brussels sprouts43 kcal
- Raw beet43 kcal
- Cooked beet44 kcal
- Leek61 kcal
- Canned corn67 kcal
- Raw potatoes77 kcal
- Raw sweet potato86 kcal
- Boiled potatoes86 kcal
Leek in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan – day 5: turkey and barley groat soup
Recipes with this ingredient
- Potato and leek frittata - about 483 kcal per serving
- Barley soup with turkey - about 523 kcal per serving
- Tomato soup with rice and chicken – about 481 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Leeks, (bulb and lower leaf-portion), raw” (NDB 11246). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we prepare our calorie chart.