Calories in leek
A typical serving of leek provides about 54 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup, chopped (89 g)
Calories
54kcal
Protein
1.3g
Carbs
12.5g
Fat
0.3g
Per 100 g
| Calories | 61 kcal |
| Protein | 1.5 g |
| Carbs | 14.1 g |
| Fat | 0.3 g |
| Saturated fat | 0.04 g |
| Fiber | 1.8 g |
| Sugars | 3.9 g |
| Sodium | 20 mg |
Data based on Open Food Facts and public nutrition databases.
Relative of onion and garlic, the leek has a sweet and mild flavor. It is a fundamental ingredient in classic European cuisine.
Nutritional benefits
- Stimulates digestive health (prebiotic)
- Protects the lining of blood vessels
- Rich in vitamin A for eye health
How to prepare it
- 1.Sautéed with butter as a quiche base
- 2.Boiled and blended in the classic Vichyssoise soup
- 3.Grilled as a side dish for meats
Lighter alternatives
Onion
Stronger flavor but similar culinary use
Chives
More similar flavor but thinner leaves
Spring onion
Similar texture and mildness
Healthy tip
Use the dark green part of leeks to flavor your homemade broths and then remove them before serving.
Frequently asked questions
What part is consumed?
Mainly the white and light green part. The dark green leaves are tough but excellent for flavoring broths.
How to wash them correctly?
Cut them lengthwise and wash them under running water, as dirt often gets trapped between their layers.
Is it the same as onion?
No, it's much milder and sweeter after cooking for a long time.