Leek: Calories and Nutrition Analyse
How many calories in leek?

Nutrition Facts
LeekServing size:
medium size leek (160 g) change
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Amount Per Serving:
100g of leeks contain about 61 calories (kcal).
Calories per:
ounce
| one leek
| cup
| half cup
For instance, a medium size leek (160 g) contain about 98 calories.
This is about 5% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 98 kcal actually is, keep in mind that the calorie content of leek is similar to that of, for example:
- 1.5 apples
- 1 glass of Coca Cola (220 ml glass)
- 1 slice of cheese
- 0.5 slice of bread
- 0.5 glass of milk
- 5 cubes of sugar
Take a quick look at the tables below for detailed information about leek nutrition.
100g of Leek
Nutrition
- Calories61
- Carbs Total14.15 g
- Dietary fiber1.8 g
- Fat0.3 g
- Protein1.5 g
Vitamins
- Vit A1667 IU
- Vit B1 (Thiamine)0.06 mg
- Vit B2 (riboflavin)0.03 mg
- Vit B3 (Niacin)0.4 mg
- Vit B50.14 mg
- Vit B60.233 mg
- Vit B9 (Folic acid)64 mcg
- Vit C12 mg
- Vit E0.92 mg
- Vit K47 mg
Minerals
- Potassium180 mg
- Phosphorus35 mg
- Magnessium28 mg
- Calcium59 mg
- Sodium20 mg
- Iron2.1 mg
- Zink1.2 mg
- Beta karoten1000 mg
Discover the Nutritional Powerhouse: Leeks
Leeks, a member of the allium family, closely related to onions, garlic, shallots, and scallions, are more than just a flavorful addition to soups and stews. These vegetables are a treasure trove of nutrients and offer a myriad of health benefits, making them a must-add to your diet. Let's dive into the nutritional profile of leeks and uncover why they're so good for you.
Leek Calories and Nutritional Benefits
Leeks are incredibly low in calories, with just 61 calories per 100 grams, making them a perfect ingredient for those monitoring their calorie intake. But don't let their low-calorie count fool you; leeks are packed with nutrients.
Carbs in Leek
Leeks are a good source of carbohydrates, providing 14.15 grams per 100 grams. Most of these carbs come in the form of dietary fiber (1.8 grams), which is essential for healthy digestion and maintaining a feeling of fullness.
Protein and Fat in Leek
While not a high-protein food, leeks contain a modest 1.5 grams of protein, which is still beneficial for muscle repair and growth. The fat content in leeks is almost negligible, with only 0.3 grams per 100 grams, making them a very low-fat ingredient suitable for heart-healthy diets.
Vitamins and Minerals Galore
Leeks are an excellent source of vitamins and minerals. They are particularly high in Vitamin A (1667 IU), essential for healthy vision and immune function, and Vitamin K (47 mcg), which is necessary for blood clotting and bone health. Leeks also provide a good dose of Vitamin C (12 mg), which supports the immune system and skin health.
In terms of minerals, leeks offer calcium (59 mg), iron (2.1 mg), and magnesium (28 mg), all of which are vital for maintaining healthy bones, oxygen transport, and muscle function, respectively. Additionally, with potassium (180 mg) and low sodium (20 mg), leeks can help maintain a healthy blood pressure.
Integrating Leeks into Your Diet
Leeks can be a versatile addition to your meals. They can be sautéed, boiled, roasted, or even eaten raw in salads. When preparing leeks, it's essential to wash them thoroughly, as dirt and sand tend to collect between their layers. Adding leeks to your diet can boost your intake of essential nutrients without adding excess calories or fat.
Conclusion
Leeks, with their subtle sweetness and impressive nutritional profile, are an excellent addition to a balanced diet. Low in calories yet rich in fiber, vitamins, and minerals, they can contribute to various health benefits, including improved digestion, stronger immune system, and better heart health. So, next time you're at the grocery store, don't overlook this nutritional powerhouse.
How many calories are there in 1, 2, 3, or 5 servings of leeks?
- Medium size leek (160 g)98 kcal
- Cup of leek (104g)63 kcal
- Half cup of leek (52g)32 kcal
- Ounce (oz) of leeks17 kcal
- Half of medium size servings of leek49 kcal
- Small size serving of leek (128g)78.4 kcal
- Big size leek (208g)127.4 kcal
- Two medium size servings of leeks196 kcal
- Three medium size servings of leeks294 kcal
- Four medium size servings of leeks392 kcal
- Five medium size servings of leeks490 kcal

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