Calories in Leeks, (bulb and lower leaf-portion), raw
Generic food Raw Vegetables
Leeks, (bulb and lower leaf-portion), raw contains 61 kcal per 100 g. A typical serving of 1 slice (6 g) provides about 4 kcal.
Roughly 87% of its calories come from carbohydrates, with 9% from protein and 4% 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 39% of the Daily Value for Vitamin K, 21% of the Daily Value for manganese and 16% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 61 kcal | |
| Total fat ? | 0.3 g | 0.4% |
| Saturated fat ? | 0.04 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 20 mg | 0.9% |
| Total carbohydrates C | 14.2 g | 5% |
| Dietary fiber ? | 1.8 g | 6% |
| Total sugars C | 3.9 g | |
| Protein ? | 1.5 g | 3% |
| Vitamin A C | 83 µg | 9% |
| Vitamin C ? | 12 mg | 13% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.92 mg | 6% |
| Vitamin K C | 47 µg | 39% |
| Thiamin (B1) ? | 0.06 mg | 5% |
| Riboflavin (B2) ? | 0.03 mg | 2% |
| Niacin (B3) ? | 0.4 mg | 3% |
| Pantothenic acid (B5) ? | 0.14 mg | 3% |
| Vitamin B6 ? | 0.23 mg | 14% |
| Folate (B9) C | 64 µg | 16% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 9.5 mg | 2% |
| Calcium ? | 59 mg | 5% |
| Iron ? | 2.1 mg | 12% |
| Magnesium ? | 28 mg | 7% |
| Phosphorus ? | 35 mg | 3% |
| Potassium ? | 180 mg | 4% |
| Zinc ? | 0.12 mg | 1% |
| Copper ? | 0.12 mg | 13% |
| Manganese ? | 0.48 mg | 21% |
| Selenium I | 1 µg | 2% |
% 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 87%
- Fat 4%
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
- Protein1.5 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber1.8 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars3.9 gin the top quarter of vegetables and vegetable products (median 2.3 g)
- Saturated fat0.04 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium20 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water83 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.004 g |
|---|---|
| Polyunsaturated fat ? | 0.17 g |
Amino acids (18)
| Tryptophan ? | 0.012 g |
|---|---|
| Threonine ? | 0.063 g |
| Isoleucine ? | 0.052 g |
| Leucine ? | 0.096 g |
| Lysine ? | 0.078 g |
| Methionine ? | 0.018 g |
| Cystine ? | 0.025 g |
| Phenylalanine ? | 0.055 g |
| Tyrosine ? | 0.041 g |
| Valine ? | 0.056 g |
| Arginine ? | 0.078 g |
| Histidine ? | 0.025 g |
| Alanine ? | 0.074 g |
| Aspartic acid ? | 0.14 g |
| Glutamic acid ? | 0.23 g |
| Glycine ? | 0.069 g |
| Proline ? | 0.066 g |
| Serine ? | 0.092 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.067 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.038 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.004 g |
| PUFA 18:3 ? | 0.099 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 1,000 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,900 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 (11)
| Water ? | 83 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.1 g |
| Theobromine Z | 0 mg |
| Energy ? | 255 kJ |
| Vitamin A, IU C | 1,667 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 64 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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), 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 |
|---|---|---|---|---|
| Onion, raw Raw | 40 | 1.1 g | 9.3 g | 0.1 g |
| Potato, white, flesh and skin, raw Raw | 69 | 1.7 g | 15.7 g | 0.1 g |
| Carrots, raw Raw | 41 | 0.93 g | 9.6 g | 0.24 g |
| Squash, winter, butternut, raw Raw | 45 | 1 g | 11.7 g | 0.1 g |
| Sweet potato, raw Raw | 86 | 1.6 g | 20.1 g | 0.05 g |
| Potatoes, red, flesh and skin, raw Raw | 70 | 1.9 g | 15.9 g | 0.14 g |
| Peppers, hot chili, green, raw Raw | 40 | 2 g | 9.5 g | 0.2 g |
| Sweet corn, yellow, raw Raw | 86 | 3.3 g | 18.7 g | 1.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw leeks?
100 g of raw leeks has 61 kcal. 1 slice (6 g): about 4 kcal. 1 cup (89 g): about 54 kcal. 1 leek (89 g): about 54 kcal.
How much protein is in raw leeks?
Raw leeks contains 1.5 g of protein per 100 g (3% of the 50 g Daily Value), or 0.09 g in 1 slice (6 g). About 9% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in raw leeks?
Raw leeks has 14.2 g of total carbohydrates per 100 g, including 1.8 g of fiber and 3.9 g of sugars.
How much fat is in raw leeks?
Raw leeks contains 0.3 g of fat per 100 g, of which 0.04 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does raw leeks contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (39% DV), manganese (21% DV), Folate (B9) (16% DV), Vitamin B6 (14% DV) and Vitamin C (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw leeks?
100 g contains 20 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Does leeks have the same nutrition raw and cooked?
No. Per 100 g, leeks, (bulb and lower leaf-portion), raw has 61 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 169246. 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.