Food · Vegetables and Vegetable Products
Leeks nutrition facts
A typical portion of leeks (1 cup; 89 g, raw) has 50 calories and 1g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 31 calories (cooked, boiled, drained, without salt) to 321 (freeze-dried).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Leeks, (bulb and lower leaf-portion), raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.5g
- more than 20% of 8,218 USDA reference foods
- Calories per 100 g
- 61
- more than 18% of reference foods
- Sodium per 100 g
- 20mg
- more than 22% of reference foods
1 cup weighs 89 g in USDA's record for Leeks, (bulb and lower leaf-portion), raw (FDC 169246); across 2 records of leeks USDA weighs it at 89 to 170 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 87% carbohydrate, 4% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K42 µg in 1 cup (89 g), 35% of the Daily Value
- Manganese0.4 mg in 1 cup (89 g), 19% of the Daily Value
- Folate57 µg DFE in 1 cup (89 g), 14% of the Daily Value
- Vitamin B60.2 mg in 1 cup (89 g), 12% of the Daily Value
- Vitamin C11 mg in 1 cup (89 g), 12% of the Daily Value
- Copper0.1 mg in 1 cup (89 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 169246), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of leeks USDA describes
Freeze-dried has the most calories per 100 g (321); the fewest: Without salt (31)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Leeks, (bulb and lower leaf-portion), raw | 61 | 1.5 g | 0.3 g | 20 mg |
| Leeks, (bulb and lower-leaf portion), freeze-dried | 321 | 15.2 g | 2.1 g | 35 mg |
| Leeks | 88 | 1.6 g | 3.1 g | 151 mg |
| Leeks, bulb and greens, root removed, raw | 1.5 g | n/a | 18 mg | |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | 31 | 0.8 g | 0.2 g | 10 mg |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | 31 | 0.8 g | 0.2 g | 246 mg |
Every nutrient in this record (87)
The portion is 1 cup (89 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.33 g | 1.50 g | 3% |
| Total lipid (fat) | 0.27 g | 0.30 g | 0% |
| Carbohydrate, by difference | 12.6 g | 14.2 g | 5% |
| Ash | 0.93 g | 1.05 g | |
| Energy | 54.3 kcal | 61.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 73.9 g | 83.0 g | |
| Total Sugars | 3.47 g | 3.90 g | |
| Fiber, total dietary | 1.60 g | 1.80 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.036 g | 0.040 g | 0% |
| Fatty acids, total monounsaturated | 0.0036 g | 0.0040 g | |
| Fatty acids, total polyunsaturated | 0.15 g | 0.17 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 52.5 mg | 59.0 mg | 4% |
| Iron, Fe | 1.87 mg | 2.10 mg | 10% |
| Magnesium, Mg | 24.9 mg | 28.0 mg | 6% |
| Phosphorus, P | 31.1 mg | 35.0 mg | 2% |
| Potassium, K | 160 mg | 180 mg | 3% |
| Sodium, Na | 17.8 mg | 20.0 mg | 1% |
| Zinc, Zn | 0.11 mg | 0.12 mg | 1% |
| Copper, Cu | 0.11 mg | 0.12 mg | 12% |
| Manganese, Mn | 0.43 mg | 0.48 mg | 19% |
| Selenium, Se | 0.89 µg | 1.00 µg | 2% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 73.9 µg | 83.0 µg | 8% |
| Carotene, beta | 890 µg | 1,000 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.82 mg | 0.92 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 1,691 µg | 1,900 µg | |
| Vitamin C, total ascorbic acid | 10.7 mg | 12.0 mg | 12% |
| Thiamin | 0.053 mg | 0.060 mg | 4% |
| Riboflavin | 0.027 mg | 0.030 mg | 2% |
| Niacin | 0.36 mg | 0.40 mg | 2% |
| Pantothenic acid | 0.12 mg | 0.14 mg | |
| Vitamin B-6 | 0.21 mg | 0.23 mg | 12% |
| Folate, total | 57.0 µg | 64.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 8.46 mg | 9.50 mg | 2% |
| Vitamin K (phylloquinone) | 41.8 µg | 47.0 µg | 35% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 57.0 µg | 64.0 µg | |
| Folate, DFE | 57.0 µg | 64.0 µg | 14% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.011 g | 0.012 g | |
| Threonine | 0.056 g | 0.063 g | |
| Isoleucine | 0.046 g | 0.052 g | |
| Leucine | 0.085 g | 0.096 g | |
| Lysine | 0.069 g | 0.078 g | |
| Methionine | 0.016 g | 0.018 g | |
| Cystine | 0.022 g | 0.025 g | |
| Phenylalanine | 0.049 g | 0.055 g | |
| Tyrosine | 0.036 g | 0.041 g | |
| Valine | 0.050 g | 0.056 g | |
| Arginine | 0.069 g | 0.078 g | |
| Histidine | 0.022 g | 0.025 g | |
| Alanine | 0.066 g | 0.074 g | |
| Aspartic acid | 0.12 g | 0.14 g | |
| Glutamic acid | 0.20 g | 0.23 g | |
| Glycine | 0.061 g | 0.069 g | |
| Proline | 0.059 g | 0.066 g | |
| Serine | 0.082 g | 0.092 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.034 g | 0.038 g | |
| SFA 18:0 | 0.0018 g | 0.0020 g | |
| MUFA 18:1 | 0.0036 g | 0.0040 g | |
| PUFA 18:2 | 0.060 g | 0.067 g | |
| PUFA 18:3 | 0.088 g | 0.099 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169246: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in leeks?
50 in 1 cup (89 g) of raw; 31 to 321 per 100 g across USDA's descriptions.
How much protein is in leeks?
1g in 1 cup; 1.5 g per 100 g.
How much sodium is in leeks?
20mg in 1 cup; 20 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov