How healthy are leeks?
Are leeks healthy? Yes, for most people. Leeks score 78/100 on the HowHealthyIs Score: 100 g provide 61 kcal, 12 mg vitamin C and 2.1 mg iron. Leeks have a mild onion flavor and bring vitamin K and some vitamin A. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Leeks rank higher than 78% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C22%
- Iron19%
- Vitamin A15%
- Magnesium11%
- Fiber11%
- Vitamin E10%
- Calcium7%
- Potassium6%
- Protein5%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 106 minus 2 = 105. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in leeks?
Calories54kcal
Protein1.3g
Carbohydrates13g
Fat0.3g
Fiber1.6g
Sugars3.5g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 61 kcal | 54 kcal | |
| Protein | 1.5 g | 1.3 g | 3% |
| Carbohydrates | 14 g | 13 g | 5% |
| Fiber | 1.8 g | 1.6 g | 6% |
| Sugars | 3.9 g | 3.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 83 µg | 74 µg | 8% |
| Vitamin C | 12 mg | 11 mg | 12% |
| Vitamin E | 0.9 mg | 0.8 mg | 5% |
| Minerals | |||
| Calcium | 59 mg | 53 mg | 4% |
| Iron | 2.1 mg | 1.9 mg | 10% |
| Potassium | 180 mg | 160 mg | 3% |
| Magnesium | 28 mg | 25 mg | 6% |
| Sodium | 20 mg | 18 mg | 1% |
Source: USDA FoodData Central, "Leeks, (bulb and lower leaf-portion), raw" (FDC 169246). Values rounded.
Why are leeks good for you?
- 11 mg vitamin C in 1 leek, 12% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 1.9 mg iron in 1 leek, 10% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Soups and pies
- Braised sides
What should you watch out for?
- Grit hides between the layers; slice and rinse well.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.
How do leeks compare?
Common questions about leeks
How many calories are in leeks?
100 g of leeks has 61 kcal. A typical portion, 1 leek (89 g), has about 54 kcal.
How much protein is in leeks?
Leeks have 1.5 g of protein per 100 g, or about 1.3 g in 1 leek.
Are leeks good for weight loss?
Leeks are low in calories (61 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.