Calories in Leek
Leeks are nutrient-dense vegetables related to onions and garlic, offering a mild, sweet flavor. They are low in calories but high in vitamins K, A, and C, as well as manganese.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 leek (89g) | 1 leek (89g) | 54 | 1.3g | 12.6g | 0.3g |
| 100 g | 100 g | 61 | 1.5g | 14.2g | 0.3g |
| 1 slice (6g) | 1 slice (6g) | 4 | 0.1g | 0.9g | 0g |
| 1 oz (28g) | 1 oz (28g) | 17 | 0.4g | 4g | 0.1g |
Health Benefits
Supports bone health due to high Vitamin K content.
Promotes healthy digestion through prebiotic fibers.
Contains antioxidants like kaempferol that protect against oxidative stress.
Nutrition Tips
- Wash thoroughly as dirt often gets trapped between the layers.
- Use the dark green tops for making vegetable stock instead of discarding them.
- Sautéing leeks in a small amount of olive oil enhances the absorption of fat-soluble vitamins.
- Add leeks to soups and stews for a prebiotic boost to support gut health.
- Keep them raw in salads for a crunchier texture and higher vitamin C content.
GAYA Tracking Tip
For accurate results, photograph the leeks chopped on a cutting board or plate before cooking, as they shrink significantly when sautéed.
Frequently Asked Questions
Are leeks high in sugar?+
No, leeks contain a modest amount of natural sugars (about 3.9g per 100g), making them a low-glycemic vegetable choice.
Can I eat the green parts of the leek?+
Yes, while the white and light green parts are most tender, the dark green tops are edible and highly nutritious, though they require longer cooking.
How do leeks compare to onions nutritionally?+
Leeks are similar to onions but generally contain more fiber and specific vitamins like Vitamin A and K per serving.
Track Leek calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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