Calories in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt contains 31 kcal per 100 g. A typical serving of 1 leek (124 g) provides about 38 kcal.
Roughly 86% of its calories come from carbohydrates, with 9% from protein and 5% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 21% of the Daily Value for Vitamin K and 11% of the Daily Value for manganese.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 31 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat ? | 0.027 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 10 mg | 0.4% |
| Total carbohydrates C | 7.6 g | 3% |
| Dietary fiber I | 1 g | 4% |
| Total sugars I | 2.1 g | |
| Protein ? | 0.81 g | 2% |
| Vitamin A C | 41 µg | 5% |
| Vitamin C ? | 4.2 mg | 5% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.5 mg | 3% |
| Vitamin K I | 25.4 µg | 21% |
| Thiamin (B1) ? | 0.026 mg | 2% |
| Riboflavin (B2) ? | 0.02 mg | 2% |
| Niacin (B3) ? | 0.2 mg | 1% |
| Pantothenic acid (B5) ? | 0.072 mg | 1% |
| Vitamin B6 ? | 0.11 mg | 7% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 30 mg | 2% |
| Iron ? | 1.1 mg | 6% |
| Magnesium ? | 14 mg | 3% |
| Phosphorus ? | 17 mg | 1% |
| Potassium ? | 87 mg | 2% |
| Zinc ? | 0.06 mg | 0.5% |
| Copper ? | 0.062 mg | 7% |
| Manganese ? | 0.25 mg | 11% |
| Selenium I | 0.5 µg | 0.9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9%
- Carbohydrates 86%
- Fat 5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.81 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber1 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.1 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.027 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium10 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.6 gprotein density, useful for comparing foods with different calorie levels
- Water90.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.003 g |
|---|---|
| Polyunsaturated fat ? | 0.11 g |
Amino acids (18)
| Tryptophan ? | 0.006 g |
|---|---|
| Threonine ? | 0.034 g |
| Isoleucine ? | 0.028 g |
| Leucine ? | 0.052 g |
| Lysine ? | 0.042 g |
| Methionine ? | 0.01 g |
| Cystine ? | 0.014 g |
| Phenylalanine ? | 0.03 g |
| Tyrosine ? | 0.022 g |
| Valine ? | 0.031 g |
| Arginine ? | 0.042 g |
| Histidine ? | 0.014 g |
| Alanine ? | 0.04 g |
| Aspartic acid ? | 0.076 g |
| Glutamic acid ? | 0.12 g |
| Glycine ? | 0.037 g |
| Proline ? | 0.036 g |
| Serine ? | 0.05 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.045 g |
|---|---|
| SFA 16:0 ? | 0.025 g |
| SFA 18:0 ? | 0.001 g |
| MUFA 18:1 ? | 0.003 g |
| PUFA 18:3 ? | 0.066 g |
Carotenoids (7)
| Beta-carotene C | 487 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 925 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (6)
| Water ? | 90.8 g |
|---|---|
| Ash ? | 0.57 g |
| Energy ? | 130 kJ |
| Vitamin A, IU C | 812 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 24 µg |
Other forms of Leeks
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt Cooked | 31 | 0.81 g | 7.6 g | 0.2 g |
| Leeks, (bulb and lower leaf-portion), raw Raw | 61 | 1.5 g | 14.2 g | 0.3 g |
| Leeks, (bulb and lower-leaf portion), freeze-dried Dried or dry | 321 | 15.2 g | 74.7 g | 2.1 g |
| Leeks, bulb and greens, root removed, raw Raw | n/a | 1.5 g | n/a | n/a |
| Leeks | 88 | 1.6 g | 14.7 g | 3.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt Cooked | 27 | 0.66 g | 6.5 g | 0.26 g |
| Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt Cooked | 27 | 0.66 g | 6.5 g | 0.26 g |
| Onions, frozen, whole, cooked, boiled, drained, without salt Cooked | 28 | 0.71 g | 6.7 g | 0.05 g |
| Peppers, sweet, green, cooked, boiled, drained, without salt Cooked | 28 | 0.92 g | 6.7 g | 0.2 g |
| Kohlrabi, cooked, boiled, drained, without salt Cooked | 29 | 1.8 g | 6.7 g | 0.11 g |
| Kohlrabi, cooked, boiled, drained, with salt Cooked | 29 | 1.8 g | 6.7 g | 0.11 g |
| Onions, frozen, whole, cooked, boiled, drained, with salt Cooked | 26 | 0.71 g | 6.1 g | 0.05 g |
| Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt Cooked | 25 | 1.3 g | 5.5 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked leeks?
100 g of cooked leeks has 31 kcal. 1 leek (124 g): about 38 kcal. 0.25 cup, chopped or diced (26 g): about 8 kcal.
How much protein is in cooked leeks?
Cooked leeks contains 0.81 g of protein per 100 g (2% of the 50 g Daily Value), or 1 g in 1 leek (124 g). About 9% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in cooked leeks?
Cooked leeks has 7.6 g of total carbohydrates per 100 g, including 1 g of fiber and 2.1 g of sugars.
How much fat is in cooked leeks?
Cooked leeks contains 0.2 g of fat per 100 g, of which 0.027 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does cooked leeks contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (21% DV) and manganese (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked leeks?
100 g contains 10 mg of sodium, 0.4% of the 2,300 mg Daily Value.
Does leeks have the same nutrition cooked and raw?
No. Per 100 g, leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt has 31 kcal, while leeks, (bulb and lower leaf-portion), raw has 61 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168426. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.