Vegetables

Leek nutrition, by serving and by method.

1 leek comes to 54 calories. Protein accounts for 1.3 g of what is there. That is USDA’s figure for “Leeks, (bulb and lower leaf-portion), raw”. Change the way it is prepared and an identical weight swings from 31 up to 61 calories per 100 g. Change the amount below for your own portion. The panel and the nutrient breakdown both update.

By Alen Yaco · Updated 20 September 2026

Numbers come from USDA FoodData Central records 169246, 170485, 168426 and are worked out locally, with no sign-up.

The calorie count for leek

At 61 calories per 100 g, 1 leek comes to 54. The weights shown for each portion come straight from the USDA record.

Leek and its protein content

There are 1.3 g of protein in 1 leek, or 3 percent of the 50 g the FDA uses as a daily reference. Leek is not a protein food in any sense. What it supplies is carbohydrate.

Energy-wise, protein contributes 9 percent, fat 4 percent and carbohydrate 87 percent, which makes it mostly a carbohydrate.

Does the method change leek?

A caution on this table: each preparation is its own USDA record, taken from its own sample. For leek that accounts for much of the 97 percent difference you will see.

Same leek, same 89 g, different treatment:

Leek in the kitchen

Leeks are cylindrical alliums with tightly wrapped layers. You will find them sold as whole untrimmed stalks or occasionally pre-washed in trays. Look for firm white bases and stiff, dark green tops. Avoid any with yellowing outer leaves, withered tips, or thick woody cores, which indicate old and tough specimens.

Gentle sweating in butter coaxes out their natural sweetness without browning. High heat scorches them, turning the sugars bitter. The most common error is failing to wash out the grit that collects between the layers as they grow. Always slice them lengthwise and rinse thoroughly under running water before cooking.

Melted into French tarts, stirred into British potato soups, or charred whole on Spanish grills, these alliums offer a mild, onion-like flavour. They pair beautifully with cream, thyme, mustard, and white fish. Use only the white and pale green parts, saving the tough dark tops for stock.

Everything USDA measures in leek

Top of the list for 1 leek: vitamin K (35 percent of the Daily Value). The remaining nutrients are tabulated underneath and update live.

Where leek fits in a day

1 leek: 3 percent of 2,000 calories, 3 percent of the protein Daily Value. Those are reference numbers; the TDEE calculator finds yours, and the macro calculator converts them to grams.

Recipes that start with leek

Three recipes from the Calorie Counter Team, each costed ingredient by ingredient against USDA records, so the per-serving figures are sums, not guesses.

Lunch · British

Potato and Leek Soup

A thick, blended soup made with leeks and potatoes.

35 min · serves 2

279kcal

5gprotein

11gfat

43gcarbs

Ingredients

• 300g leeks, sliced 300 g
• 250g potatoes, peeled and diced 250 g
• 25g unsalted butter 25 g
• 500g tap water 500 g
• 4g table salt 4 g
• 1g black pepper 1 g

Method

1. Melt the butter in a large saucepan over medium heat.
2. Add the sliced leeks and cook for ten minutes until soft but not coloured.
3. Add the diced potatoes, water, and salt to the pan.
4. Simmer the mixture for fifteen minutes until the potatoes are soft.
5. Blend the soup with a stick blender until smooth.
6. Season with the black pepper before serving.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Side · French

Pan-Braised Leeks

Halved leeks gently cooked in olive oil and water until tender.

25 min · serves 2

189kcal

3.1gprotein

8.1gfat

29gcarbs

Ingredients

• 400g leeks, trimmed and halved lengthwise 400 g
• 15g olive oil 15 g
• 150g tap water 150 g
• 3g table salt 3 g
• 2g fresh thyme 2 g

Method

1. Heat the olive oil in a wide frying pan over medium heat.
2. Place the leeks cut-side down in the pan and cook for five minutes until lightly browned.
3. Turn the leeks over, then add the water, salt, and thyme to the pan.
4. Cover the pan with a lid and simmer on low heat for fifteen minutes.
5. Remove the lid and cook for two minutes until the liquid reduces to a glaze.

Summed from 5 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Breakfast · British

Leek and Cheese Frittata

A simple egg dish with sautéed leeks and cheddar cheese.

20 min · serves 2

380kcal

21gprotein

26gfat

16gcarbs

Ingredients

• 200g leeks, sliced 200 g
• 200g whole eggs 200 g
• 60g cheddar cheese, grated 60 g
• 15g unsalted butter 15 g
• 2g table salt 2 g

Method

1. Whisk the eggs and salt together in a bowl.
2. Melt the butter in an ovenproof frying pan over medium heat.
3. Add the leeks and cook for eight minutes until soft.
4. Pour the whisked eggs over the leeks and scatter the cheddar cheese on top.
5. Cook on the hob for three minutes, then transfer under a preheated grill for three minutes until set.

Summed from 5 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Calorie Counter Team, food critic

Putting leek on a plate

A sample plate, not a prescription: leek plus two sides, each line sourced and the sum shown.

Leek beside its neighbours

All figures are for 100 g. Check the form column before comparing a raw food with a cooked one.

Leek: common questions

How many calories are in 1 leek?

USDA measures 1 leek at 54 calories, or 61 calories for each 100 g. The record used is “Leeks, (bulb and lower leaf-portion), raw” (FDC 169246).

How much protein does leek have?

1.5 g per 100 g, so 1 leek supplies 1.3 g. Against the Daily Value that is 3 percent.

Does leek fit a calorie deficit?

No food causes or prevents weight loss on its own. The useful facts are that 1 leek is 54 calories with 1.3 g of protein, which makes 10 percent of its calories protein; which means it needs a protein-rich partner on the plate.

Is leek high in carbs?

Expect 13 g of carbs from 1 leek, including 1.6 g of fibre and 3.5 g of sugar.

Can you eat the dark green tops of leeks?

Yes, but they are too tough for quick cooking. Slice them very finely for stir-fries, or simmer them slowly in stocks and broths to extract their deep flavour before discarding the fibrous remains.

How do you store fresh leeks to keep them fresh?

Keep them unwashed and untrimmed in a loose plastic bag in the vegetable drawer of your fridge. This retains their moisture and prevents their strong onion aroma from transferring to other stored foods.

Sources

• Leeks, (bulb and lower leaf-portion), raw — USDA FoodData Central, FDC ID 169246
• Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt — USDA FoodData Central, FDC ID 168426
• Leeks, (bulb and lower-leaf portion), freeze-dried — USDA FoodData Central, FDC ID 170485
• Daily Values for nutrition labelling, 21 CFR 101.9