Leek vs Onion: Calories and Nutrition Compared (2026)

Leek has 1.5 g of protein, while onion has 1.1 g. Leek contains 61 calories, compared to onion's 40 calories.

Leeks and onions are both popular vegetables used in various cuisines. Each offers unique flavors and nutritional profiles that can benefit different dietary needs.

What Is the Difference Between Leek and Onion?

Leek is a vegetable related to garlic and onion, known for its mild, sweet flavor. It is often used in soups, stews, and as a flavor base in various dishes. Onion is a bulbous vegetable with a strong flavor, commonly used in cooking for its aromatic qualities. It can be consumed raw or cooked in a variety of dishes.

Leek vs Onion: Nutrition Side by Side

The following comparison highlights the nutritional differences between leek and onion.

Nutrient (per 100 g)	Leek (raw)	Onion (raw)
Calories	61 kcal	40 kcal
Protein	1.5 g	1.1 g
Carbs	14.2 g	9.3 g
Sugar	3.9 g	4.2 g
Fat	0.3 g	0.1 g
Fiber	1.8 g	1.7 g
Sodium	20 mg	4 mg

Which Is Better, Leek or Onion?

For weight loss: Onion is lower in calories, with 40 calories compared to leek's 61 calories.

For muscle and protein: Leek has more protein at 1.5 g, while onion contains 1.1 g.

For low-carb or low-sugar: Leek has higher carbs at 14.2 g and sugar at 3.9 g, compared to onion's 9.3 g carbs and 4.2 g sugar.

How to Track Leek and Onion Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consider individual dietary needs when evaluating nutritional information. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Leek has 1.5 g of protein, while onion has 1.1 g of protein.

Which has fewer calories?

Onion has 40 calories, while leek has 61 calories.

What are the carbohydrate contents?

Leek contains 14.2 g of carbs, whereas onion has 9.3 g of carbs.

How much sugar is in each?

Leek has 3.9 g of sugar, while onion has 4.2 g of sugar.

What is the sodium content?

Leek contains 20 mg of sodium, compared to onion's 4 mg.

What is the fiber content in each?

Leek has 1.8 g of fiber, while onion has 1.7 g of fiber.

Key Takeaways

• Leek has 61 calories per 100 g.
• Onion has 40 calories per 100 g.
• Leek contains 1.5 g of protein.
• Onion contains 1.1 g of protein.
• Leek has 14.2 g of carbohydrates.
• Onion has 9.3 g of carbohydrates.