Leek Calories
Leek Nutrition

How many calories in Leeks? See below, the Leek calories for the different serving sizes. We provide you with the Leek nutrition facts and the health benefits of Leeks to help you to lose weight and eat a healthy diet.

The Leek belongs to the Allium family together with onion and garlic. Though Leeks are less nutrient dense than both onion and garlic, it still provides a good source of fiber, folate (folic acid), vitamins C, B6, manganese, and iron.

Leeks benefit our body by reducing bad cholesterol and raising the good cholesterol levels, keeping down high blood pressure and supporting overall cardiovascular health; decreasing the risk of colon and prostate cancer; acting as an antiseptic helping the body to fight against infection. Leeks are essential for pregnant women as they contain a considerable amount of folic acid, which is needed to make new cells in the body.

Below we have calorie tables for both raw and cooked Leeks. In addition we have a nutrition table comparing the nutrients for this vegetable when raw and when cooked.As you will see, a significant number of nutrients are lost when Leeks are boiled, so you may want to consider steaming.

See our vegetable calories comparison chart to compare the Leek calories with the other calories in vegetables.

Also, have a look how nutritious Leeks are in comparison to the other vegetable nutrition facts.

All of our calorie and nutrition information is provided by the US Department of Agriculture.

Calories in Leeks

Leeks, (bulb and lower leaf-portion), raw

Refuse: 56% (Tops, root end and skin)
Scientific Name: Allium ampeloprasum

Serving Size

Calories per Serving

100 grams61 kcal (255 kJ)
1 cup, 89 grams54 kcal (227 kJ)
Calories in a Leek: 1 leek, 89 grams54 kcal (227 kJ)
1 slice, 6 grams4 kcal (15 kJ)

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with or without salt

Refuse: 0%

Serving Size

Calories per Serving

100 grams31 kcal (130 kJ)
1 leek, 124 grams38 kcal (116 kJ)
0.25 cup, chopped, 26 grams8 kcal (34 kJ)

Leek Nutrition

Leek nutritional value per 100 g (3.5 oz)
Scientific Name: Allium ampeloprasum
Leek NutrientsLeeks (bulb and leaves), rawLeeks (bulb and leaves), cooked, boiled, drained, without salt
Water83 g90.8 g
Energy255 kJ (61 kcal)130 kJ (31 kcal)
Protein1.5 g0.81 g
Carbohydrates14.15 g7.62 g
Total Fat:0.3 g0.2 g
Fiber1.8 g1 g
Sugars, total3.9 g2.11 g
Calcium, Ca59 mg (5.9%)30 mg (3%)
Iron, Fe2.1 mg (11%)1.1 mg (6%)
Magnesium, Mg28 mg (2.75%)14 mg (3.5%)
Phosphorus, P35 mg (3.5%)17 mg (1.7%)
Potassium, K180 mg (3.83%)87 mg (1.85%)
Sodium, Na20 mg (0.83%)10 mg (0.42%)
Zinc, Zn0.12 mg (0.8%)0.06 mg (0.4%)
Copper, Cu0.12 mg (6%)0.062 mg (3.1%)
Manganese, Mn0.481 mg (24%)0.247 mg (12%)
Selenium, Se1 mcg (1.43%)0.5 mcg (0.71%)
Vitamin C12 mg (20%)4.2 mg (7%)
Thiamin (Vit. B1)0.06 mg (4%)0.026 mg (1.73%)
Riboflavin (Vit. B2)0.03 mg (1.76%)0.02 mg (1.17%)
Niacin (Vit. B3)0.4 mg (2%)0.2 mg (1%)
Pantothenic acid (B5)0.14 mg (1.4%)0.072 mg (0.72%)
Vitamin B60.233 mg (11%)0.113 mg (5.65%)
Folate (Vit. B9)64 mcg (16%)24 mcg (6%)
Vitamin A1667 iu (33%)812 iu (16%)
Vitamin E0.92 mg (5.16%)0.5 mg (4.17%)
Vitamin K47 mcg (58%)25.4 mcg (31%)
Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

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