Leek
Categories
| Macros | per 100 g |
|---|---|
| Calories | 29 kcal |
| Protein | 1.5 g |
| Fat | 0.2 g |
| Carbs | 4.1 g |
Leek is a mild-flavoured allium vegetable, closely related to onion and garlic, typically eaten cooked in soups, stews, gratins and braised dishes, though the tender inner leaves can be used raw in salads. Per 100 g, raw leek provides 29 kcal, 1.5 g of protein, 0.2 g of fat, 4.1 g of carbohydrates and 2.8 g of dietary fibre, with sugars accounting for 3.8 g of those carbohydrates. It contributes 230 mg of potassium and 48 mg of calcium per 100 g, alongside 33 mcg of folate and 10.1 mcg of vitamin K. No glycemic index value is established for leek. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo and Mediterranean dietary patterns.
How many calories in a leek?
Raw leek contains 29 kcal per 100 g, making it a very low-calorie vegetable. A medium leek (white and light-green parts only) weighs roughly 100–150 g, so a typical serving comes in at around 30–45 kcal.
How much potassium is in leek?
Leek provides 230 mg of potassium per 100 g, which is a reasonable amount for a vegetable at this calorie level. It also contains 48 mg of calcium and 34 mg of phosphorus per 100 g.
Is leek keto-friendly?
Leek is listed as keto-compatible, with only 4.1 g of carbohydrates and 2.8 g of fibre per 100 g, giving a net carb figure of around 1.3 g per 100 g. Used in moderate portions, it fits comfortably within a low-carbohydrate eating pattern.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 29.0 kcal |
| Protein | 1.5 g |
| Fat | 0.20 g |
| Carbs | 4.1 g |
| Sugars | 3.8 g |
| Fiber | 2.8 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 48.0 mg |
| Iron | 0.58 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 34.0 mg |
| Potassium | 230 mg |
| Sodium | 6.8 mg |
| Zinc | 0.21 mg |
| Copper | 0.040 mg |
| Manganese | 0.20 mg |
| Selenium | 0 mcg |
| Iodine | 0.80 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 20.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 8.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.51 mg |
| Vitamin K | 10.1 mcg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 0.30 mg |
| Pantothenic acid (B5) | 0.13 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 33.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 9.5 mg |
