Leeks (raw) nutrition facts
Per 1 leek · 89 g
of a 2,000 cal day
- Protein1.3g9% of calories
- Carbs13g86% of calories
- Fat0.3g5% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Leeks (raw) (1 leek, 89 g) has 54 calories, with 1.3 g of protein, 13 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (86% of calories). It is high in Vitamin K (35% DV) and iron (23% DV).
High in
20%+ of the daily value
- Vitamin K35%
- Iron23%
Good source of
10–19% of the daily value
- Vitamin C12%
- Vitamin B616%
- Folate (B9)14%
- Copper12%
- Manganese19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 leek (89 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 74 μg | 8% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 42 μg | 35% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 57 μg | 14% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 8 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 53 mg | 5% |
| Iron | 2 mg | 23% |
| Potassium | 160 mg | 3% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 31 mg | 4% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.4 mg | 19% |
| Selenium | 1 μg | 2% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 890 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 54 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 10minWalking (3.5 mph)
- 7minCycling (moderate)
- 5minRunning (6 mph)
- 8minSwimming laps
Common questions
How many calories are in Leeks (raw)?
One serving of Leeks (raw) (1 leek) has 54 calories, which works out to 61 calories per 100 g. That is about 2.7% of a 2,000-calorie day.
Are Leeks (raw) high in protein?
Not especially. It has 1.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Leeks (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 86% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Leeks (raw)?
18 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Leeks (raw)?
3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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