Nutrition facts · Vegetables
Calories in Leek
Raw leek has 61 calories per 100 g, and 1 leek (89 g) has about 54 calories. Most of those calories come from carbohydrates, with 14.2 g of carbs per 100 g compared with just 1.5 g of protein and 0.3 g of fat.
Calories come from: Carbs 87% · Fat 4% · Protein 9%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 61 kcal | 1.5 g | 14.2 g | 0.3 g |
| 1 leek | 89 g | 54 kcal | 1.3 g | 12.6 g | 0.3 g |
| 1 cup, chopped | 89 g | 54 kcal | 1.3 g | 12.6 g | 0.3 g |
| 1 slice | 6 g | 4 kcal | 0.1 g | 0.8 g | 0 g |
Full nutrition (Per 100 g)
| Calories | 61 kcal |
|---|---|
| Protein | 1.5 g |
| Carbohydrates | 14.2 g |
| of which sugars | 3.9 g |
| Fiber | 1.8 g |
| Fat | 0.3 g |
| of which saturated | 0 g |
| Sodium | 20 mg |
What changes the calories
- These figures are for the white bulb and lower leaf portion, so including or trimming the tougher dark green tops changes the weight you actually eat.
- Sautéing or frying leeks adds the calories of the butter or oil they absorb, which can easily outweigh the leek itself.
- Cooking drives off water, so a weighed portion of cooked leek is denser in calories than the same weight raw.
- Leeks often go into creamy soups, gratins and quiches, where cream, cheese and pastry add far more calories than the leek.
Tips for logging it accurately
- Weigh leeks raw after trimming and washing, then log that weight as raw leek for the most accurate entry.
- Log any butter, oil, cream or cheese used in cooking as separate items rather than assuming they are included.
- In BerryFit, snap a photo of your leek dish and then adjust the portion and added fats so the totals match what you cooked.
Log Leek in seconds
Snap a photo of your meal or search for Leek in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one leek?
One leek of about 89 g has around 54 calories, with 12.6 g of carbs, 1.3 g of protein and 0.3 g of fat. Larger leeks will have more, so weighing gives the best estimate.
How many calories are in a cup of chopped leeks?
A cup of chopped raw leek weighs about 89 g and has roughly 54 calories.
Are leeks high in carbs?
Leeks get most of their calories from carbohydrates, at 14.2 g per 100 g, including 1.8 g of fiber and 3.9 g of sugar. Fat and protein are both low.
Do leeks have more calories than shallots?
Slightly fewer: raw leek has 61 calories per 100 g, while shallot has 72 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Leeks, (bulb and lower leaf-portion), raw, FDC ID 169246); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
