Calories in Leek: Nutritional facts for Leek Types

A 100g (3.5 oz) serving of raw leeks (bulb and lower leaf portion) contains 61 calories. A 100g (3.5 oz) serving of cooked leeks (boiled, drained) provides 31 calories due to water absorption increasing its weight relative to nutrients. Ramps (wild leeks, 100g raw) contain 30 calories.

One kilogram (1000g, 35.27 oz) of raw leeks (bulb and lower leaf portion) contains 610 calories. One kilogram (1000g, 35.27 oz) of cooked leeks (boiled, drained) provides 310 calories. One kilogram of raw ramps (wild leeks) contains 300 calories.

The calorie content of one leek varies depending on its size. One medium raw leek (bulb and lower leaf portion, weighing 89g, 3.14 oz) contains 54 calories. A large raw leek (124g, 4.37 oz) provides 76 calories. A small raw leek (50g, 1.76 oz) has 31 calories.

Leeks provide some health benefits like promoting digestive health and offering antioxidant support due to its rich composition of dietary fiber, vitamins, minerals, and organosulfur compounds. A list of the health benefits of leeks are shown below:

• Rich in Nutrients: Leeks are a good source of several vitamins and minerals, including Vitamin K, Vitamin A (from carotenoids), Vitamin C, folate, manganese, and iron, all while being low in calories. (USDA FoodData Central, "Leeks, raw").
• Contain Beneficial Plant Compounds: Leeks belong to the Allium family (along with onions, garlic, and chives) and contain organosulfur compounds like allicin (though in lesser amounts than garlic) and flavonoids such as kaempferol. These compounds have been studied for their antioxidant, anti-inflammatory, and potential anti-cancer properties. (Nicastro, H.L., et al., 2015, "Garlic and onions: Their cancer prevention properties").
• May Support Heart Health: The kaempferol in leeks may help protect blood vessel linings and has been associated with a reduced risk of heart disease. Leeks also provide folate, which helps lower homocysteine levels, an amino acid linked to cardiovascular risk when elevated. The presence of allicin-like compounds may also contribute to lower blood pressure. (Hertog, M.G., et al., 1993, "Dietary antioxidant flavonoids and risk of coronary heart disease: the Zutphen Elderly Study").
• Good Source of Dietary Fiber: Leeks contain soluble and insoluble fiber, which aids in digestion, promotes regular bowel movements, helps manage blood sugar levels, and contributes to feelings of fullness, which can support weight management. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits").
• High in Vitamin K: Leeks are an excellent source of Vitamin K1, which is essential for blood clotting and plays a crucial role in bone health by aiding in calcium regulation and bone mineralization. (Weber, P., 2001, "Vitamin K and bone health").
• May Protect Against Certain Cancers: The organosulfur compounds and antioxidants found in Allium vegetables like leeks have been investigated for their potential protective effects against certain types of cancers, such as colorectal and stomach cancers, by inhibiting cancer cell growth and promoting detoxification. (Galeone, C., et al., 2006, "Onion and garlic use and human cancer").

Leeks have been known to cause some unwanted effects like digestive discomfort in sensitive individuals and potential interactions with certain medications due to its specific compounds. A list of the downsides of leeks are shown below:

• Can Cause Digestive Issues (Fructans): Leeks are high in fructans, a type of FODMAP (Fermentable Oligo-, Di-, Mono-saccharides And Polyols). For individuals with Irritable Bowel Syndrome (IBS) or fructan intolerance, leeks can cause gas, bloating, abdominal pain, and diarrhea. (Gibson, P.R. & Shepherd, S.J., 2010, "Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach").
• High Vitamin K Content Can Interact with Blood Thinners: Leeks are rich in Vitamin K, which is vital for blood clotting. Individuals taking anticoagulant medications like warfarin (Coumadin) need to maintain a consistent intake of Vitamin K. Significant changes in leek consumption could interfere with the medication's effectiveness and should be discussed with a healthcare provider. (Holmes, M.V., et al., 2012, "Vitamin K and Warfarin Therapy: A Volatile Combination").
• Oxalate Content: Leeks contain oxalates, though not as high as some other vegetables like spinach. For individuals prone to forming calcium oxalate kidney stones, very high and frequent intake of oxalate-containing foods might be a concern, and moderation is advised. (Noonan, S.C. & Savage, G.P., 2003, "Oxalate content of foods and its effect on humans").
• Potential for Allergic Reactions (Rare): While uncommon, allergic reactions to leeks or other Allium vegetables can occur in sensitive individuals.

Yes, leeks are good for you and can be a very nutritious addition to a balanced diet for most people. They are low in calories and provide a good array of vitamins and minerals, particularly Vitamin K, Vitamin A (as carotenoids), Vitamin C, folate, and manganese. Leeks also contain beneficial dietary fiber and unique plant compounds like flavonoids (such as kaempferol) and organosulfur compounds, which are characteristic of the Allium family and have been linked to various health benefits, including antioxidant and anti-inflammatory effects. (Chen, L., et al., 2019, "Allium vegetable consumption and health: A narrative review of the Lliterature"). Research suggests that consumption of Allium vegetables may contribute to a reduced risk of certain chronic diseases. (Powolny, A.A. & Singh, S.V., 2008, "Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds"). The main considerations are for individuals with IBS who may be sensitive to fructans in leeks, and those on blood-thinning medication due to the high Vitamin K content.

The calorie content of leeks shows some variation between cultivated leeks and their wild counterparts, ramps. Standard cultivated leeks, including baby leeks which are just younger versions, contain 61 calories per 100g of the raw edible portion (bulb and lower leaf). This makes them a low-calorie vegetable. Ramps (wild leeks), on the other hand, are even lower in calories, providing 30 calories per 100g of their raw bulbs and lower leaf portions. This difference is likely due to variations in moisture content and the density of carbohydrates and other macronutrients, with ramps possibly having a higher water content or a different composition in their edible parts. When leeks are cooked, their calorie content per 100g can change; for example, boiled and drained cultivated leeks have 31 calories per 100g, as they absorb water, which dilutes the nutrient density by weight compared to the raw form.

Yes, leeks are a vegetable. They belong to the genus Allium, which is part of the Amaryllidaceae family (subfamily Allioideae). This family includes other well-known vegetables such as onions, garlic, shallots, and chives. Leeks are cultivated for their edible stalk (a bundle of leaf sheaths) and lower leaf portions, which are used in a variety of culinary applications for their mild, onion-like flavor.

The use of leeks in desserts is extremely rare and highly unconventional. Leeks possess a distinct savory, mild onion-like flavor that is fundamentally at odds with the sweet profiles expected in desserts. Some avant-garde chefs might experiment with leek elements in a savory-leaning "dessert" course but there are no established or widely recognized sweet desserts that feature leeks as a key ingredient. Their culinary domain is firmly within savory dishes.

Leeks (Allium ampeloprasum var. porrum) are believed to have originated in the Mediterranean basin and the Middle East, with evidence of their cultivation and consumption dating back thousands of years. Ancient Egyptians depicted leeks in tomb paintings, and they were consumed by laborers building the pyramids. The Roman Emperor Nero was said to have eaten leeks regularly, believing they improved his singing voice, earning him the nickname "Porrophagus" (leek-eater). Leeks were spread throughout Europe by the Romans and became a staple vegetable in many regional cuisines.

Unlike their pungent relatives, onions and garlic, leeks offer a milder, sweeter, and more delicate flavor, making them highly valued in soups, stews, and as a subtle aromatic base. A classic dish that beautifully highlights the leek is Potato Leek Soup, a simple yet elegant preparation beloved in French cuisine (where its chilled version is known as Vichyssoise). This soup, often consisting of just leeks, potatoes, broth, and cream or milk, allows the leek's gentle sweetness to shine, creating a comforting and sophisticated dish. The leek is also a national symbol of Wales, a connection that is said to date back to a 7th-century battle where Welsh soldiers distinguished themselves from their Saxon enemies by wearing leeks in their hats, as advised by Saint David. This historical and cultural significance underscores the leek's long and esteemed history in European foodways.