Leek: Calories and Nutrition Analyse



How many calories in leek?

Leek - calories, kcal

Nutrition Facts

Leek
Serving size:
medium size leek (160 g)  change
medium size leek (160 g) (160g)cup (104g)half cup (52g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
98

% Daily Value

Total Fat 0.48g
1%

Cholesterol 0mg
0%

Sodium 32mg
1%

Total Carbohydrates 22.64g
8%

Dietary Fiber 2.88g
10%

Protein 2.4g
5%

Vitaminium C 19.2mg
21%

Calcium 94.4mg
7%

Iron 3.36mg
19%

Potassium 288mg
6%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in leek
87% CARBS
9% PROTEIN
4% FAT

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.

medium size leek (160 g) has 98 kcal. For burning these calories you have to:
Bike14 min.Bike
Horse ride18 min.Horse ride
Play tennis10 min.Tennis
Run10 min.Run
Swim12 min.Swim
Calories in Leek Compared with Others in Vegetables Category

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
Leek - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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