Leeks are a versatile, low-calorie vegetable from the allium family, prized for their mild onion-like flavor and high nutrient density. Whether you're tracking calories for weight management, meal prepping, or simply curious about the nutritional profile of this kitchen staple, our Leek Calories Per 100g Calculator gives you instant, accurate data.
This tool calculates the calorie content of leeks based on weight and preparation method (raw vs. cooked). It also provides a full macronutrient breakdown — carbohydrates, protein, and fat — plus fiber and sugar values. Perfect for diet planning, calorie tracking, and healthy eating, the calculator helps you make informed choices without guesswork. Simply enter the weight of your leeks, select the preparation, and get a detailed nutritional snapshot in seconds.
🧅 Leek Nutrition Calculator
📊 Results
How to Use This Tool
Using the Leek Calories Per 100g Calculator is straightforward. Enter the weight of your leeks in grams (e.g., 150 g for a medium leek). Select whether the leeks are raw or cooked (boiled and drained). Click "Calculate" to see the calorie count and full macronutrient profile for that specific weight. The tool uses standard USDA nutritional data for leeks, adjusted proportionally for your entered weight.
Tip: A typical medium leek (about 150 g raw) provides roughly 92 kcal. When cooked, the same weight yields only about 47 kcal due to water absorption and nutrient changes. Use the preparation toggle to get accurate numbers for your recipe.
Formula Explained
The calculator applies a simple proportional formula: Nutrient value = (Nutrient per 100 g) × (Weight in g / 100). For raw leeks, the base values per 100 g are: 61 kcal, 14.15 g carbs, 1.5 g protein, 0.3 g fat, 1.8 g fiber, and 3.9 g sugar. For cooked leeks (boiled, drained), the values per 100 g are: 31 kcal, 7.6 g carbs, 0.8 g protein, 0.2 g fat, 1.0 g fiber, and 2.1 g sugar. These figures come from the USDA FoodData Central database.
Worked Examples
Example 1: You have 200 g of raw leeks. Calories = (61 × 200) / 100 = 122 kcal. Carbs = (14.15 × 200) / 100 = 28.3 g. Protein = (1.5 × 200) / 100 = 3.0 g. Fat = (0.3 × 200) / 100 = 0.6 g. Fiber = (1.8 × 200) / 100 = 3.6 g. Sugar = (3.9 × 200) / 100 = 7.8 g.
Example 2: You have 75 g of cooked leeks. Calories = (31 × 75) / 100 = 23.3 kcal. Carbs = (7.6 × 75) / 100 = 5.7 g. Protein = (0.8 × 75) / 100 = 0.6 g. Fat = (0.2 × 75) / 100 = 0.15 g. Fiber = (1.0 × 75) / 100 = 0.75 g. Sugar = (2.1 × 75) / 100 = 1.6 g.
Tips & Best Practices
- Weigh leeks after trimming the root and dark green tops — only the white and light green parts are typically eaten.
- For recipes, remember that leeks lose about 50% of their volume when cooked, but the weight change is less dramatic due to water absorption.
- Use a digital kitchen scale for the most accurate weight input.
- If your leeks are part of a mixed dish, calculate the leek portion separately and add to other ingredients.
Factors Affecting Accuracy
Nutritional values can vary slightly based on growing conditions, variety, and cooking method. Boiling leeks in salted water may add minimal sodium. Frying or sautéing leeks in oil will significantly increase the fat and calorie content — this calculator assumes plain boiled/steamed preparation for the cooked option. For stir-fried or roasted leeks, use the raw values and add the oil/butter separately.
Frequently Asked Questions
Are leeks low in calories? Yes, leeks are very low in calories — raw leeks have only 61 kcal per 100 g, making them an excellent choice for weight management.
Do leeks have carbs? Leeks contain about 14 g of carbs per 100 g raw, but most of these are complex carbohydrates and fiber. The net carbs (carbs minus fiber) are about 12.35 g per 100 g raw.
Can I use this calculator for other alliums like onions or scallions? No, the nutritional profiles differ. For onions, try our onion nutrition tools or check USDA data directly.
Is the cooked option for boiled leeks only? Yes, the cooked values are based on boiled and drained leeks. Steaming yields similar results. For other cooking methods, use the raw values and adjust for added fats.