Calories in Leeks: Nutrition Facts & Serving Sizes
Per 1 cup (89g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One leek (89g) contains 54.3 calories with 1.3g of protein, 12.6g of carbs, and only 0.3g of fat. Per 100g, leeks provide 61 calories, 1.5g of protein, and 14.2g of carbs. Leeks are a member of the allium family along with onions and garlic. They have a mild, slightly sweet onion flavor that works well in soups, stews, and stir-fries. The standout micronutrients in leeks are vitamin K at 47mcg per 100g (about 39% daily value), folate at 64mcg per 100g (16% daily value), and iron at 2.1mg per 100g. Vitamin K supports bone health and blood clotting. Folate is essential for DNA synthesis and cell repair, particularly important during periods of rapid muscle growth. The iron in leeks is non-heme iron, which is less bioavailable than animal-based iron. Leeks also provide 83mcg of vitamin A per 100g and 12mg of vitamin C, supporting immune function. Leeks are an underrated culinary vegetable for adding flavor and nutrition to meals without significantly impacting calorie budgets.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (89g) | 54.3 | 1.3g | 12.6g | 0.3g | 1.6g |
| 1 leek (89g) | 54.3 | 1.3g | 12.6g | 0.3g | 1.6g |
| 1 slice (6g) | 3.7 | 0.1g | 0.9g | 0g | 0.1g |
| 100g | 61 | 1.5g | 14.2g | 0.3g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 61 | 3% |
| Protein | 1.5g | 3% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 14.2g | 5% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 3.9g | 8% |
| Sodium | 20mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 59mg | 5% |
| Iron | 2.1mg | 12% |
| Potassium | 180mg | 4% |
| Vitamin A | 83mcg | 9% |
| Vitamin C | 12mg | 13% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 28mg | 7% |
| Phosphorus | 35mg | 3% |
| Zinc | 0.1mg | 1% |
| Selenium | 1mcg | 2% |
| Folate | 64mcg | 16% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Leeks
Leeks are a nutrient-dense vegetable that belongs to the same family as onions and garlic. Like its allium relatives, leeks contain organosulfur compounds and polyphenols that have anti-inflammatory and antioxidant properties. Regular allium consumption is associated with reduced risk of cardiovascular disease and certain cancers in epidemiological studies.
The folate content at 64mcg per 100g is meaningful. Folate supports DNA synthesis, cell division, and repair. For anyone doing high-intensity training where muscle tissue is repeatedly broken down and rebuilt, adequate folate intake supports that process. A one-leek serving provides about 16% of the daily folate requirement.
Vitamin K at 47mcg per 100g is essential for bone health, supporting calcium binding in bone tissue. Long-term adequate vitamin K intake is associated with lower fracture risk. This matters for younger adults who are still building peak bone mass.
The iron content at 2.1mg per 100g is notable for a vegetable. Pairing leeks with vitamin C-rich foods improves non-heme iron absorption. For anyone eating limited red meat, leeks can help contribute to daily iron goals.
Leeks provide 1.8g of fiber per 100g, supporting digestive health and helping you feel full. The prebiotic fiber in leeks specifically feeds beneficial gut bacteria, supporting microbiome diversity and digestive function.
Dietary Considerations
Leeks are naturally gluten-free, vegan, and dairy-free. They are not ideal for strict keto due to 14.2g of carbs per 100g, though reasonable portions in cooked form (where they shrink significantly) can fit into moderate low-carb diets. For weight loss, leeks add significant flavor and nutrition to meals without heavy calorie contribution. One leek is 54 calories. Leeks can be eaten raw, though they are more commonly cooked. Some individuals with fructan intolerance (a type of FODMAP) may experience digestive discomfort from leeks, similar to onions.
Daily Intake (100g)
100g of leek provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a leek?
One leek (89g) contains 54.3 calories. Per 100g, leeks have 61 calories. Leeks are a low-calorie vegetable that adds significant flavor and nutrition to dishes without substantially impacting your daily calorie budget.
Is leek good for weight loss?
Yes, leeks are good for weight loss. At 61 calories per 100g, they are low-calorie and provide 1.8g of fiber per 100g to help you feel full. They add flavor and bulk to soups, stews, and stir-fries without adding many calories.
How much protein in a leek?
One leek (89g) has 1.3g of protein. Per 100g, leeks provide 1.5g of protein. Leeks are not a significant protein source but pair well with high-protein foods like chicken breast or eggs in recipes.
What vitamins are in leeks?
Leeks are rich in vitamin K (47mcg per 100g, about 39% daily value), folate (64mcg per 100g), vitamin A (83mcg per 100g), and vitamin C (12mg per 100g). They also provide iron (2.1mg per 100g) and calcium (59mg per 100g).
Are leeks keto-friendly?
Leeks are moderate in carbs at 14.2g per 100g with 1.8g of fiber. They are not ideal for strict keto at that carb count. However, leeks shrink significantly when cooked, so a cooked serving is much smaller than 100g of raw leek. Use leeks as a flavoring in small amounts if tracking carbs tightly.
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