Leek — Nutrition & Calories
Leek per 100g: 61 cal · 1.5g protein · 14.2g carbs · 0.3g fat · 1.8g fiber. Mild allium vegetable exceptionally high in vitamin K, used in soups and savory dishes.
Leek contains 61 calories per 100g serving — 1.5g protein, 14.2g carbs, 0.3g fat, 1.8g fiber, 20mg sodium. Per 100g: 61 calories. Vegan. Higher in carbs. Gluten-free. Mild allium vegetable exceptionally high in vitamin K, used in soups and savory dishes.
Leek Macros (per 100g)
Leek Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 61 cal | 1.5g | 14.2g | 0.3g |
| 100g | 61 cal | 1.5g | 14.2g | 0.3g |
| 200g | 122 cal | 3.0g | 28.4g | 0.6g |
| 1 cup (~240g) | 146 cal | 3.6g | 34.1g | 0.7g |
| 1 oz (28g) | 17 cal | 0.4g | 4.0g | 0.1g |
Burn Off Leek (61 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 61 calories from Leek:
- Walking (3 mph)14 min
- Running (6 mph)5 min
- Cycling (moderate)7 min
- Swimming (moderate)8 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Leek?
Leek contains 61 calories per 100g serving. That's 61 calories per 100g, or 146 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Leek?
Leek has 1.5g of protein per 100g (1.5g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Leek suitable for keto diet?
Leek contains 14.2g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Leek suitable for vegans?
Yes, Leek is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Leek?
Per 100g: 61 calories, 1.5g protein (10% cal), 14.2g carbs (93% cal), 0.3g fat (4% cal). Fiber: 1.8g. Sodium: 20mg.
How much Leek should I eat to lose weight?
For weight loss, Leek fits a calorie deficit if portioned. A typical 500 cal/day deficit means Leek can comprise up to 819g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.