Leeks are a versatile allium vegetable, prized for their mild onion flavor and impressive nutritional profile. Whether you're tracking calories, managing carbs, or boosting your vitamin K intake, this calculator helps you quickly determine the exact nutrition in any serving of leeks — raw or cooked.
Simply enter the amount you plan to eat, choose your unit (grams, ounces, cups, or whole leeks), and select the preparation method. The tool instantly calculates calories, macronutrients (protein, carbs, fiber, sugar), and key micronutrients like vitamin K, vitamin C, and folate. It's perfect for meal planning, diet tracking, and anyone curious about the health benefits of this nutrient-dense vegetable.
Use the preset buttons for common serving sizes, or input your own values for precise tracking. The results include a full breakdown and a step-by-step explanation of how each value was derived.
🥬 Leek Nutrition Calculator
How to Use This Tool
Enter the amount of leeks you plan to eat, select the unit (grams, ounces, cups, or whole leeks), and choose whether they are raw or cooked. Click Calculate to see the full nutritional breakdown. Use the quick-fill buttons for common serving sizes like 100 g or 1 cup. The results show calories, macronutrients, and key vitamins based on USDA FoodData Central reference values.
For the most accurate results, weigh your leeks on a kitchen scale after trimming the dark green tops and root ends. If you don't have a scale, the cup and whole-leek estimates are helpful but can vary by how finely you chop and the size of the leek.
How It Works
The calculator converts your input to grams using standard conversions: 1 ounce = 28.35 g, 1 cup of chopped raw leeks ≈ 89 g, and 1 medium leek ≈ 89 g of edible portion. It then applies per-100g nutrient values for raw or cooked (boiled, drained) leeks. For example, raw leeks contain about 61 kcal per 100 g, while cooked leeks drop to about 30 kcal per 100 g due to water absorption during boiling.
The nutrient values are sourced from the USDA FoodData Central database, which provides standardized reference data for thousands of foods. The calculator uses the average values for raw leeks and for boiled, drained leeks. Because cooking methods vary, the cooked values are approximations; steaming or sautéing may yield slightly different results.
Note: Nutrient values are averages from the USDA FoodData Central database. Actual values can vary slightly by variety, growing conditions, and cooking method.
Worked Examples
Example 1: You eat 150 g of raw leeks. Calories = 61 × 1.5 = 91.5 kcal. Protein = 1.5 × 1.5 = 2.25 g. Carbs = 14.15 × 1.5 = 21.2 g. Fiber = 1.8 × 1.5 = 2.7 g. Vitamin K = 47 × 1.5 = 70.5 mcg.
Example 2: You eat 1 cup of cooked leeks (89 g). Calories = 30 × 0.89 = 26.7 kcal. Fiber = 1.8 × 0.89 = 1.6 g. Vitamin K = 30 × 0.89 = 26.7 mcg. Vitamin C = 4 × 0.89 = 3.6 mg.
Example 3: You eat 3.5 oz of raw leeks. First convert to grams: 3.5 × 28.35 = 99.2 g. Then calories = 61 × 0.992 = 60.5 kcal. Protein = 1.5 × 0.992 = 1.5 g. Folate = 64 × 0.992 = 63.5 mcg.
Tips & Best Practices
- Weigh leeks after trimming the dark green tops and root ends — only the white and light green parts are typically eaten.
- For meal planning, remember that cooking reduces volume but also concentrates some nutrients per gram.
- Use the calculator to compare raw vs. cooked leeks in your favorite recipes, such as soups, stir-fries, or roasted sides.
- If you're tracking net carbs, subtract the fiber from total carbohydrates. For raw leeks, net carbs = 14.15 - 1.8 = 12.35 g per 100 g.
Factors Affecting Accuracy
The main variables are the actual weight of a “cup” or “whole leek” (which can vary by size and how finely chopped) and the cooking method. Boiling leaches some water-soluble vitamins like vitamin C and folate into the cooking water, so values for cooked leeks are lower. If you need precise tracking, weigh your leeks on a kitchen scale.
Additionally, the nutrient content can vary by season, soil, and storage time. The USDA values are averages from multiple samples, so they represent a typical leek but not every single one. For clinical or medical purposes, consult a registered dietitian.
Frequently Asked Questions
Are leeks keto-friendly? Leeks are relatively low in net carbs (about 12.4 g per 100 g raw), but they are not as low as leafy greens. A small serving can fit into a keto diet, but be mindful of portion size.
Can I eat leeks raw? Yes, raw leeks are crunchy and mild, great in salads. Cooking softens their texture and flavor.
How do leeks compare to onions? Leeks are lower in calories and higher in vitamin K and folate than most onions. For more onion-related data, see our onion nutrition calculator (if available).
Where can I find the source data? The values are based on the USDA FoodData Central database. You can explore it directly at fdc.nal.usda.gov.