QUICK ANSWER
How many calories are in leek?
Raw leek bulb and lower leaf provide 61 kcal per 100 g. Scale from the edible portion and keep other states separate.
61 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Leek nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 61 kcal
- Protein
- 1.5 g
- Carbohydrate
- 14.2 g
- Fat
- 0.3 g
- Fibre
- 1.8 g
- Iron
- 2.1 mg
- Folate
- 64 µg
- Calcium
- 59 mg
Source: USDA FoodData Central SR Legacy record 169246. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.5 g per 100 g. From Leeks, (bulb and lower leaf-portion), raw.
Carbohydrate
14.2 g per 100 g. From Leeks, (bulb and lower leaf-portion), raw.
Fat
0.3 g per 100 g. From Leeks, (bulb and lower leaf-portion), raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where leek fits in a varied eating pattern.
Iron
2.1 mg per 100 g in the selected USDA record.
Folate
64 µg per 100 g in the selected USDA record.
Calcium
59 mg per 100 g in the selected USDA record.
Vitamin K
47 µg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw bulb and lower leaf
Selected reference.
Boiled, no salt
Mapped separately from raw leek.
Boiled, with salt
Use the separate salt-added record.
Freeze-dried
A concentrated form with its own mapped record.
PRACTICAL CONTEXT
How leek can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 61 kcal per 100 g, the 6 g example is 3.7 kcal.
Fibre check
The selected record lists 1.8 g fibre per 100 g.
Protein check
The selected record lists 1.5 g protein per 100 g.
Best logging move
Weigh the trimmed edible portion and add cooking oil, butter, cream or broth separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep leeks chilled and protected from drying out.
After opening or cutting
Keep cut leek covered and chilled.
Prepare
Separate and rinse layers carefully because soil can collect between them.
Safety boundary
Discard mouldy or slimy leek; the nutrient record does not establish storage duration.
PHOTO LOGGING
How to log leek more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Leeks, (bulb and lower leaf-portion), raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Leek calorie and nutrition questions
How many calories are in 100 g of leek?
61 kcal in the selected Leeks, (bulb and lower leaf-portion), raw record.
How much fibre is in leek?
1.8 g per 100 g in the selected record.
Which leek state does this page use?
Leeks, (bulb and lower leaf-portion), raw. Preparation and edible state are part of the answer.
Can cooked leek use the raw entry?
No. Boiled leek with and without salt is mapped separately.
How are the portion calories calculated?
Each portion is scaled from 61 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Leeks, (bulb and lower leaf-portion), raw, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 169246 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.