Leek: Calories, Nutrition Facts, and Health Benefits (2026)

Leeks contain 54 calories per leek (89 g), providing 1.3 g of protein, 12.6 g of carbohydrates, and 1.6 g of fiber. They are notable for their vitamin K content, with 10.7 mg of vitamin C, contributing to 12% of the daily value.

This page explores the nutritional profile of leeks, including their calorie content, macronutrient breakdown, and health benefits. Additionally, it examines how leeks fit into various dietary goals and their glycemic impact.

Leek Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for leeks, highlighting key vitamins and minerals per 1 leek (89 g) and per 100 g.

Values are for 1 leek (89 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	54	61	3%
Protein	1.3 g	1.5 g	3%
Carbohydrates	12.6 g	14.2 g	5%
Fiber	1.6 g	1.8 g	6%
Sugar	3.5 g	3.9 g	-
Fat	0.3 g	0.3 g	0%
Vitamin C	10.7 mg	12.0 mg	12%
Potassium	160 mg	180 mg	3%
Vitamin K	41.8 mcg	47.0 mcg	35%
Folate	57 mcg	64 mcg	14%

About 87% of leek calories come from carbohydrates, 9% from protein and 4% from fat.

Leek by Health Goal

Leeks are evaluated against common dietary goals, providing insights into their suitability for various health objectives.

Goal	Rating	Why
Weight loss	Excellent	54 calories per serving with 1.6 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Fair	Provides 10.7 mg vitamin C (12% DV)
Digestion	Fair	1.6 g fiber per serving supports regularity
Heart health	Good	Potassium (160 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.3 g); best as a vitamin-rich choice, not a protein source

Leek and Blood Sugar

Glycemic index: 15. Glycemic load: 3 per serving.

Leek has a glycemic index of about 15 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Leek Compares to Other Vegetables

The comparison table illustrates how leeks stack up against other vegetables in terms of nutrition and health benefits.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Leek	61	3.9	1.8	12.0
Onion	40	4.2	1.7	7.4
Scallion	32	2.3	2.6	18.8
Garlic	149	1.0	2.1	31.2

Leek Myths, Checked

You eat the whole leek , Misleading. The tough dark-green tops are usually saved for stock; the white and light-green parts are eaten.

Leeks are just big green onions , Misleading. They are milder and sweeter, and almost always cooked.

How to Track Leek

Vegetable portions and cooking method both change the numbers, so the same leek can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log leek accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in one leek?

One leek (89 g) contains 54 calories, making it a low-calorie vegetable option suitable for various diets.

Is leek good for weight loss?

Leeks can be beneficial for weight loss due to their low calorie content and high fiber, which can help promote satiety.

Can people with diabetes eat leek?

Leeks have a low glycemic index of about 15, making them a suitable choice for people with diabetes when consumed in moderation.

How much vitamin K is in leek?

Each leek contains approximately 41.8 mcg of vitamin K, which is essential for blood clotting and bone health.

Is leek high in sugar?

Leeks have 3.5 g of sugar per leek, which is relatively low compared to many other vegetables and fruits.

Which part of the leek do you eat?

The edible part of the leek is primarily the white and light green stalks, while the dark green tops can be tough and are often discarded.

Key Takeaways

• Leeks provide 54 calories per leek (89 g).
• They contain 1.6 g of fiber, aiding digestion.
• Leeks are a good source of vitamin K, with 41.8 mcg per serving.
• They have a low glycemic index of about 15.
• Leeks contain 10.7 mg of vitamin C, contributing to immune health.
• The sugar content in leeks is 3.5 g per leek.