Leek
How Many Calories Do Leeks Have? Nutrition Facts and Benefits
Leek (Allium ampeloprasum var. porrum) is a mild, sweet member of the onion family. Recognized by its long white stalk and green leaves, it has been used since ancient times in Mediterranean and European cuisines. Its delicate onion-garlic flavor makes it a versatile ingredient for soups, sautés, pies, and roasts.
Calories and Nutrition Values (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (raw) | 61 kcal | 14.2 g | 1.5 g | 0.3 g | 1.8 g | 20 mg |
| 2 | 1 cup chopped (~90 g, raw) | 55 kcal | 12.8 g | 1.4 g | 0.3 g | 1.6 g | 18 mg |
Health Benefits of Leeks
- Rich in vitamins A, K, and C, plus folate and manganese.
- Contains prebiotic fibers (such as inulin) that support a healthy gut microbiome.
- Provides antioxidants like kaempferol and polyphenols that help combat oxidative stress.
- Supports heart health through fiber and flavonoids that may aid healthy cholesterol levels.
- Low in calories and high in water, helping with satiety and hydration.
- Sulfur compounds (typical of alliums) may contribute to immune and metabolic health.
Consumption Tips for Leeks
- Use in soups (like potato-leek), stews, risottos, quiches, omelets, and savory pies.
- Roast or grill halved leeks with olive oil, salt, pepper, and a squeeze of lemon.
- Sauté the white and light-green parts gently to bring out sweetness; add herbs such as thyme or bay leaf.
- Clean thoroughly: slice lengthwise and rinse between layers to remove trapped grit.
- Pair with potatoes, chicken, mushrooms, or fish for balanced meals.
- For a lighter dish, use minimal oil or cook in broth; adjust salt to manage sodium intake.