Calories in Leeks, (bulb and lower-leaf portion), freeze-dried
Generic food Dried or dry Vegetables
Leeks, (bulb and lower-leaf portion), freeze-dried contains 321 kcal per 100 g. A typical serving of 1 tbsp (0.2 g) provides about 1 kcal.
Roughly 79% of its calories come from carbohydrates, with 16% from protein and 5% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 131% of the Daily Value for Vitamin C, 115% of the Daily Value for manganese and 92% of the Daily Value for Folate (B9).
These values are for the dried or dry 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 | 321 kcal | |
| Total fat ? | 2.1 g | 3% |
| Saturated fat ? | 0.28 g | 1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 35 mg | 2% |
| Total carbohydrates C | 74.7 g | 27% |
| Dietary fiber I | 10.4 g | 37% |
| Total sugars | not reported | |
| Protein ? | 15.2 g | 30% |
| Vitamin A ? | 14 µg | 2% |
| Vitamin C ? | 118 mg | 131% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.8 mg | 67% |
| Riboflavin (B2) ? | 0.4 mg | 31% |
| Niacin (B3) ? | 3.5 mg | 22% |
| Pantothenic acid (B5) ? | 0.77 mg | 15% |
| Vitamin B6 ? | 1.2 mg | 71% |
| Folate (B9) C | 366 µg | 92% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 360 mg | 28% |
| Iron ? | 7.6 mg | 42% |
| Magnesium ? | 161 mg | 38% |
| Phosphorus ? | 346 mg | 28% |
| Potassium ? | 2,400 mg | 51% |
| Zinc ? | 0.66 mg | 6% |
| Copper ? | 0.66 mg | 73% |
| Manganese ? | 2.6 mg | 115% |
| Selenium I | 5.7 µg | 10% |
% 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 16%
- Carbohydrates 79%
- 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
- Protein15.2 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber10.4 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Fat2.1 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.28 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium35 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal4.7 gprotein density, useful for comparing foods with different calorie levels
- Water2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.029 g |
|---|---|
| Polyunsaturated fat ? | 1.2 g |
Amino acids (18)
| Tryptophan ? | 0.12 g |
|---|---|
| Threonine ? | 0.64 g |
| Isoleucine ? | 0.53 g |
| Leucine ? | 0.97 g |
| Lysine ? | 0.79 g |
| Methionine ? | 0.18 g |
| Cystine ? | 0.25 g |
| Phenylalanine ? | 0.56 g |
| Tyrosine ? | 0.41 g |
| Valine ? | 0.57 g |
| Arginine ? | 0.79 g |
| Histidine ? | 0.25 g |
| Alanine ? | 0.75 g |
| Aspartic acid ? | 1.4 g |
| Glutamic acid ? | 2.3 g |
| Glycine ? | 0.7 g |
| Proline ? | 0.67 g |
| Serine ? | 0.94 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.47 g |
|---|---|
| SFA 16:0 ? | 0.27 g |
| SFA 18:0 ? | 0.015 g |
| MUFA 18:1 ? | 0.029 g |
| PUFA 18:3 ? | 0.69 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 2 g |
|---|---|
| Ash ? | 6.1 g |
| Energy C | 1,344 kJ |
| Vitamin A, IU ? | 277 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 366 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, without salt Cooked | 31 | 0.81 g | 7.6 g | 0.2 g |
| 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 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 |
|---|---|---|---|---|
| Mushrooms, shiitake, dried Dried or dry | 296 | 9.6 g | 75.4 g | 0.99 g |
| Potatoes, scalloped, dry mix, unprepared Dried or dry | 358 | 7.8 g | 73.9 g | 4.6 g |
| Potatoes, mashed, dehydrated, granules with milk, dry form Dried or dry | 357 | 10.9 g | 77.7 g | 1.1 g |
| Kanpyo, (dried gourd strips) Dried or dry | 258 | 8.6 g | 65 g | 0.56 g |
| Potatoes, mashed, dehydrated, flakes without milk, dry form Dried or dry | 354 | 8.3 g | 81.2 g | 0.41 g |
| Seaweed, agar, dried Dried or dry | 306 | 6.2 g | 80.9 g | 0.3 g |
| Potatoes, mashed, dehydrated, granules without milk, dry form Dried or dry | 372 | 8.2 g | 85.5 g | 0.54 g |
| Potatoes, au gratin, dry mix, unprepared Dried or dry | 314 | 8.9 g | 74.3 g | 3.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry leeks?
100 g of dried or dry leeks has 321 kcal. 1 tbsp (0.2 g): about 1 kcal. 0.25 cup (0.8 g): about 3 kcal.
Is dried or dry leeks high in protein?
Dried or dry leeks contains 15.2 g of protein per 100 g (30% of the 50 g Daily Value), or 0.03 g in 1 tbsp (0.2 g). About 16% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in dried or dry leeks?
Dried or dry leeks has 74.7 g of total carbohydrates per 100 g, including 10.4 g of fiber.
How much fat is in dried or dry leeks?
Dried or dry leeks contains 2.1 g of fat per 100 g, of which 0.28 g is saturated (1% of the Daily Value).
What vitamins and minerals does dried or dry leeks contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (131% DV), manganese (115% DV), Folate (B9) (92% DV), copper (73% DV) and Vitamin B6 (71% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry leeks?
100 g contains 35 mg of sodium, 2% of the 2,300 mg Daily Value.
Does leeks have the same nutrition dried or dry and cooked?
No. Per 100 g, leeks, (bulb and lower-leaf portion), freeze-dried has 321 kcal, while leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt has 31 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 170485. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.