Know what’s on your plate
Leeks
Calories & nutrition facts
bulb and lower leaf-portion, raw
Nutrition facts
Per 100 g% DV- Calories 61 kcal —
- Protein 1.5 g 3%
- Carbohydrate 12 g 4%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 1.8 g 6%
- Sugars 3.9 g —
- Sodium 20 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 83 µg 9%
- Vitamin C 12 mg 13%
- Vitamin D 0 µg 0%
- Vitamin E 0.92 mg 6%
- Vitamin K 47 µg 39%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.23 mg 14%
- Folate (B9) 64 µg 16%
- Vitamin B12 0 µg 0%
- Choline 9.5 mg 2%
Minerals
- Calcium 59 mg 5%
- Iron 2.1 mg 12%
- Magnesium 28 mg 7%
- Phosphorus 35 mg 3%
- Potassium 180 mg 4%
- Zinc 0.12 mg 1%
- Copper 0.12 mg 13%
- Manganese 0.48 mg 21%
- Selenium 1 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 61 | 1.5 g | 12 g | 0.3 g |
| 1 × cup | 89 g | 54 | 1.3 g | 11 g | 0.3 g |
| 1 × slice | 6 g | 4 | 0.1 g | 0.7 g | 0 g |
| 2 × cup | 178 g | 109 | 2.7 g | 22 g | 0.5 g |
| ½ × cup | 44.5 g | 27 | 0.7 g | 5.5 g | 0.1 g |
| 3 × cup | 267 g | 163 | 4 g | 33 g | 0.8 g |
| 4 × cup | 356 g | 217 | 5.3 g | 44 g | 1.1 g |
Similar foods
Questions about Leeks
How do you clean leeks properly?
Trim off the roots and tough dark-green tops, then slice the leek lengthways or into rings. Rinse the layers under running water, separating them to wash out trapped grit, and drain well.
How long should you cook leeks?
For soft, sweet leeks, slice them and cook gently in a little oil or butter for 10–15 minutes, stirring occasionally; keep the heat low so they soften without browning. Roast halved leeks at 200 °C for about 25–30 minutes, until tender.
How should you store leeks?
Keep unwashed leeks in the fridge, loosely wrapped, and use them within about a week for the best texture. After washing and cutting, store them in a sealed container and use within a few days.
Can you freeze leeks?
Yes. Slice and wash them, blanch in boiling water for 2 minutes, then cool quickly in iced water and drain thoroughly. Freeze in portions; use them straight from frozen in soups, stews or casseroles.
What can you make with leeks?
Leek and potato soup is a classic: soften sliced leeks, add diced potatoes and stock, simmer until tender, then blend or mash. Leeks also work well in quiche, pasta, risotto and savoury tarts.
Can you use spring onions instead of leeks?
You can, but spring onions have a sharper flavour and their green tops are often used too. Use roughly the same volume in soups or stir-fries, adding them near the end because they cook faster than leeks.
Are leeks a source of vitamin K?
Yes. Leeks are a source of vitamin K, providing 47 µg per 100 g.
Source: USDA FoodData Central 169246 · per 100 g · carbohydrate per EU label, fibre excluded
