How Many Calories in a Leek? Nutrition & Macros
One medium leek (89 g) has 54 calories
Protein 1.3g · Carbs 12.6g · Fat 0.3g
Leeks are a mild, sweet member of the onion family with 61 kcal per 100 g — higher than most vegetables due to their starchy carbohydrate content (14.15 g per 100 g). They are a good source of folate (64 mcg per 100 g, 16% DV), vitamin C (12 mg), vitamin B6 (0.233 mg), and manganese (0.481 mg). Leeks are a staple in European cooking — the base of classic vichyssoise, quiches, and slow-cooked stews — prized for their delicate, sweeter-than-onion flavor. Here is everything you need to know about leek calories and macros, based on USDA data. Leeks are about 83% water by weight.
255 kJ · per 100g · Water: 83 g
Calorie Calculator: Leek (Raw)
89 g Leek (Raw) contains 54 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium leek (89 g) | 54 kcal | 1.3g | 12.6g | 0.3g |
| 1 cup chopped (104 g) | 63 kcal | 1.6g | 14.7g | 0.3g |
| 100 grams | 61 kcal | 1.5g | 14.2g | 0.3g |
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Leek (Raw) — Nutrition Facts
| Leek (Raw) | per 100g |
|---|---|
| Calories | 61 kcal |
| Protein | 1.5 g |
| Fat | 0.3 g |
| Carbs | 14.15 g |
| Fiber | 1.8 g |
| Sugar | 3.9 g |
| Sodium | 20 mg |
| Potassium | 180 mg |
| Magnesium | 28 mg |
| Phosphorus | 35 mg |
| Vitamin C | 12 mg |
| Vitamin B6 | 0.233 mg |
| Folate | 64 mcg |
| Manganese | 0.481 mg |
| Water | 83 g |
Source: USDA FoodData Central (FDC ID: 169246) · Data verified April 2026
Variations
Raw (default)
61 kcal per 100 g. Mild onion-like flavor, tender white shaft and tougher green tops. The white and light green parts are most commonly eaten raw in salads — thinly sliced. Choose firm, straight leeks with crisp dark green leaves. Wash thoroughly between layers, as soil can get trapped inside.
Boiled / steamed
~31 kcal per 100 g. Cooking leeks makes them silky-soft and brings out their natural sweetness. They absorb a significant amount of water, which halves the calorie density compared to raw. Classic in potato-leek soup (vichyssoise), gratins, and braised dishes. Avoid overcooking — leeks should be tender but not slimy. The green tops become sweeter and more tender when slow-cooked.
Dietary Perspectives
For Weight Loss
Leeks are moderate for weight loss at 61 kcal per 100 g — higher than most vegetables due to their carb content (14.15 g). One medium leek (89 g) has 54 calories. However, cooked leeks absorb water and drop to roughly 31 kcal per 100 g, making them an excellent base for low-calorie soups. Potato-leek soup (vichyssoise) can be made light by reducing potatoes and increasing leeks for volume. The mild onion flavor enhances dishes without needing high-calorie sauces or butter. Use leeks generously in soups, stews, and stir-fries to add flavor and bulk.
For Athletic Performance
Leeks provide 61 kcal per 100 g — not a primary energy source for athletes, but they offer good micronutrients. Folate (64 mcg per 100 g, 16% DV) supports cell repair and red blood cell production. Vitamin B6 (0.233 mg) aids protein metabolism and energy production. Vitamin C (12 mg) supports immune function during heavy training. Manganese (0.481 mg) helps with connective tissue. Leeks work best as a flavorful base for athlete meals — leek and potato soup for easy carb loading, stir-fried leeks with chicken, or quiche with eggs for a protein-rich recovery meal.
For Keto
Leeks are borderline for keto with 12.35 g net carbs per 100 g (14.15 g total minus 1.8 g fiber). One medium leek (89 g) has about 11 g net carbs — over half of a strict 20 g daily limit. That makes eating a whole leek impractical on keto. Instead, use small amounts of leek as flavoring — like you would onion. A tablespoon of chopped leek (~10 g) adds only 1.2 g net carbs. The green tops (dark leaves) have fewer carbs than the white bulb portion. Sauteed leek greens in butter are a flavorful keto-compatible garnish. If you need a lower-carb allium base, onion has 7.6 g net carbs per 100 g, and garlic used sparingly works at about 1 g net carbs per clove.
Frequently Asked Questions
How many calories are in a leek?
A medium raw leek (89 g) has about 54 calories. Per 100 g, raw leeks have 61 kcal — moderate for a vegetable, mainly from 14.15 g of carbohydrates. A cup of chopped leek (104 g) has about 63 calories. Cooked leeks absorb water during boiling or steaming, which drops their calorie density to roughly 31 kcal per 100 g.
Are leeks healthy?
Leeks are very nutritious. They are a good source of folate (64 mcg per 100 g, 16% DV), which supports cell division and is important during pregnancy. They provide vitamin C (12 mg), vitamin B6 (0.233 mg) for metabolism, manganese (0.481 mg) for bone health, and potassium (180 mg) for heart function. Like other allium vegetables, leeks contain organosulfur compounds linked to antioxidant and anti-inflammatory benefits.
How many carbs are in leeks?
Raw leeks have 14.15 g of total carbohydrates per 100 g, with 1.8 g of fiber and 3.9 g of sugar. That gives 12.35 g of net carbs per 100 g — significantly more than most vegetables. One medium leek (89 g) has about 12.6 g total carbs and 11 g net carbs. Cooking does not change the total carbs, but the increased water absorption lowers the carb density per 100 g of cooked leek.
What is the difference between leeks and onions?
Leeks and onions are both allium vegetables, but leeks have a milder, sweeter flavor and a different shape — long white and green stalks instead of a round bulb. Nutritionally, leeks have more calories (61 vs 40 kcal per 100 g) and more carbs (14.15 vs 9.34 g) than onions, but also more folate (64 vs 19 mcg) and manganese. Leeks are typically cooked (soups, braises, quiches) while onions are used both raw and cooked.
Are leeks good for weight loss?
Leeks are moderate for weight loss at 61 kcal per 100 g — higher than most vegetables like celery (14 kcal) or asparagus (20 kcal), but still low compared to grains or meat. One medium leek (89 g) has 54 calories. Cooked leeks absorb water and drop to about 31 kcal per 100 g, making them a great soup base. Their mild flavor enhances dishes without needing high-calorie sauces. Use them for volume in soups and stews.
Are leeks keto-friendly?
Leeks are borderline for keto. Per 100 g they have 12.35 g net carbs (14.15 g total minus 1.8 g fiber) — quite high for a vegetable on keto. One medium leek (89 g) has about 11 g net carbs, which is over half of a strict 20 g daily limit. Use leeks in small amounts as flavoring rather than eating whole ones. The green tops have fewer carbs than the white bulb. If you need an allium base, onion (7.6 g net carbs per 100 g) is a slightly better option.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Leek (Raw) | 61 | 1.5g | 14.15g | 0.3g |
| Onion (Raw) | 40 | 1.1g | 9.34g | 0.1g |
| Celery (Raw) | 14 | 0.69g | 2.97g | 0.17g |
| Garlic (Raw) | 149 | 6.36g | 33.06g | 0.5g |
| Asparagus (Raw) | 20 | 2.2g | 3.88g | 0.12g |
per 100g
Per 100 g, raw leek has 61 kcal with 1.5 g of protein, 0.3 g of fat, and 14.15 g of carbs (1.8 g fiber, 12.35 g net carbs). Compared to onion (40 kcal, 9.34 g carbs), leek has more calories and carbs but also more folate (64 vs 19 mcg). Celery (14 kcal) is far lower in calories and carbs.
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