Know what’s on your plate
Leeks
Calories & nutrition facts
bulb and lower leaf-portion, cooked, boiled, drained, without salt
Nutrition facts
Per 100 g% DV- Calories 31 kcal —
- Protein 0.8 g 2%
- Carbohydrate 6.6 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1 g 4%
- Sugars 2.1 g —
- Sodium 10 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 41 µg 5%
- Vitamin C 4.2 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.5 mg 3%
- Vitamin K 25.4 µg 21%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.07 mg 1%
- Vitamin B6 0.11 mg 7%
- Folate (B9) 24 µg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 30 mg 2%
- Iron 1.1 mg 6%
- Magnesium 14 mg 3%
- Phosphorus 17 mg 1%
- Potassium 87 mg 2%
- Zinc 0.06 mg 1%
- Copper 0.06 mg 7%
- Manganese 0.25 mg 11%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 31 | 0.8 g | 6.6 g | 0.2 g |
| 1 × leek | 124 g | 38 | 1 g | 8.2 g | 0.2 g |
| 1 × cup, chopped or diced | 26 g | 8 | 0.2 g | 1.7 g | 0.1 g |
| 2 × leek | 248 g | 77 | 2 g | 16 g | 0.5 g |
| ½ × leek | 62 g | 19 | 0.5 g | 4.1 g | 0.1 g |
| 3 × leek | 372 g | 115 | 3 g | 25 g | 0.7 g |
| 4 × leek | 496 g | 154 | 4 g | 33 g | 1 g |
Similar foods
Questions about Leeks
How do you clean leeks properly?
Trim off the root and tough dark-green tops, then slice the leek lengthways and rinse between the layers under cold running water, where grit often hides. For chopped leeks, swish the pieces in a bowl of water and lift them out, leaving the grit behind.
How long should you cook leeks?
For soft, sweet leeks, slice them and cook gently in butter or oil over a low to medium heat for about 10–15 minutes, stirring often; avoid browning them. They are ready when tender, not squeaky or firm.
How should you store leeks, and can you freeze them?
Keep unwashed leeks in the fridge, loosely wrapped, and wash them just before cooking. To freeze, slice and blanch for about 2 minutes, cool quickly in iced water, drain and freeze; use them in soups or stews without thawing.
What dishes are leeks good in?
Leeks are classic in potato and leek soup, leek and potato pie, and chicken and leek pie. They also work well sliced into a quiche or gently cooked as a side with fish.
Can you use onion instead of leek?
Yes: use onion in soups, stews and pies when you want a similar savoury base. Onion tastes sharper and stronger, while leek becomes milder and sweeter when cooked, so use a little less onion if you want a gentler result.
How many leeks is a typical serving?
A typical portion is about one medium leek, roughly 124 g. That portion provides 38 kcal.
Are the green parts of leeks edible?
Yes. The pale and dark-green parts are both edible, though the darker leaves are tougher; slice them thinly for soup or stock, or cook them longer than the white part until tender.
Source: USDA FoodData Central 168426 · per 100 g · carbohydrate per EU label, fibre excluded
