Calories in Leeks: Full Nutrition Breakdown

Leeks are a mild-flavored allium vegetable closely related to onions and garlic. They are an excellent source of vitamin K, vitamin A, and folate, while remaining relatively low in calories. Leeks also contain beneficial flavonoid antioxidants, particularly kaempferol, and provide prebiotic fiber that supports gut health. Here is a complete breakdown of leek nutrition by serving size.

Calories by serving size:

Leeks are also a good source of manganese, vitamin B6, iron, and vitamin C. Their mild, sweet onion flavor makes them a versatile ingredient in soups, stews, and gratins.

Frequently Asked Questions (FAQ)

How many calories are in a leek?

A medium leek weighing about 89 grams contains approximately 54 calories. This provides about 13 grams of carbohydrates, 1.6 grams of fiber, and significant amounts of vitamins K and A. Leeks are a moderate-calorie vegetable that adds both flavor and nutrition to meals.

Are leeks as nutritious as onions?

Leeks are generally more nutritious than onions on a per-serving basis. They contain more vitamin K, vitamin A, and folate than standard onions. Both vegetables provide beneficial sulfur compounds and flavonoid antioxidants, but leeks offer a broader vitamin and mineral profile along with their milder, sweeter flavor.

What part of the leek do you eat?

The white and light green parts of the leek are most commonly eaten, as they are the most tender and flavorful. The dark green tops are tougher but still edible and very nutritious. These darker portions work well in stocks, soups, and slow-cooked dishes where they have time to soften.

Are leeks good for gut health?

Leeks are beneficial for gut health because they contain inulin and fructo-oligosaccharides, which are prebiotic fibers that nourish beneficial gut bacteria. These prebiotic compounds help promote the growth of bifidobacteria and lactobacilli in the digestive tract. Regular consumption of allium vegetables like leeks has been associated with improved gut microbiome diversity.

How do you clean leeks properly?

Leeks often trap dirt and sand between their layers, so proper cleaning is essential. The most effective method is to slice the leek lengthwise, then hold the layers under running water to rinse out any grit. Alternatively, chop the leek into pieces and soak them in a bowl of cold water, allowing the dirt to settle to the bottom before lifting the leek pieces out.