Scallions vs Leek: Calories and Nutrition Compared (2026)

Scallions contain 1.8 g of protein and 32 calories, while leeks have 1.5 g of protein and 61 calories. Therefore, scallions are higher in protein and lower in calories.

Scallions and leeks are both members of the allium family, offering unique flavors and nutritional benefits. This comparison highlights their differences in calories, protein, carbohydrates, and other nutrients.

What Is the Difference Between Scallions and Leek?

Scallions, also known as green onions, are young onions harvested before the bulb fully develops. They are commonly used in salads, garnishes, and various dishes for their mild flavor. Leek is a vegetable that belongs to the onion family, characterized by its long stalk and mild, sweet flavor. It is often used in soups, stews, and as a flavor base in many recipes.

Scallions vs Leek: Nutrition Side by Side

Below is a side-by-side comparison of scallions and leeks, detailing their nutritional content per 100 g.

Nutrient (per 100 g)	Scallions (raw)	Leek (raw)
Calories	32 kcal	61 kcal
Protein	1.8 g	1.5 g
Carbs	7.3 g	14.2 g
Sugar	2.3 g	3.9 g
Fat	0.2 g	0.3 g
Fiber	2.6 g	1.8 g
Sodium	16 mg	20 mg

Which Is Better, Scallions or Leek?

For weight loss: Scallions have 32 calories, while leeks have 61 calories, making scallions the lower-calorie option.

For muscle and protein: Scallions provide 1.8 g of protein, compared to leeks' 1.5 g, making scallions the better choice for protein.

For low-carb or low-sugar: Scallions contain 7.3 g of carbs and 2.3 g of sugar, while leeks have 14.2 g of carbs and 3.9 g of sugar, making scallions lower in both.

How to Track Scallions and Leek Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult with a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, scallions or leek?

Scallions have 1.8 g of protein, while leeks have 1.5 g of protein.

Which has fewer calories, scallions or leek?

Scallions contain 32 calories, whereas leeks contain 61 calories.

What are the carbohydrate contents of scallions and leeks?

Scallions have 7.3 g of carbs, while leeks have 14.2 g of carbs.

What is the sugar content in scallions compared to leeks?

Scallions contain 2.3 g of sugar, while leeks contain 3.9 g of sugar.

How much fiber is in scallions and leeks?

Scallions provide 2.6 g of fiber, while leeks offer 1.8 g of fiber.

What is the sodium content in scallions and leeks?

Scallions have 16 mg of sodium, while leeks have 20 mg of sodium.

Key Takeaways

• Scallions contain 32 calories per 100 g.
• Leeks contain 61 calories per 100 g.
• Scallions provide 1.8 g of protein.
• Leeks provide 1.5 g of protein.
• Scallions have 7.3 g of carbs.
• Leeks have 14.2 g of carbs.