OpenNutrition

AboutDownload
Leeks

Leeks

EverydayFresh

Leeks are a mild-flavored allium vegetable characterized by long, layered stalks resembling oversized green onions. Their white and light green portions develop a sweet, onion-like flavor when cooked, while the dark green tops are typically used for stock. Rich in flavonoids and prebiotic fibers that support gut health, fresh leeks require thorough cleaning between layers to remove trapped soil from their growth process. They form the aromatic base for soups and stews while being versatile enough for roasting or braising as a side dish.

Macro Impact

A 1 cup chopped serving contains 54 calories, 1g protein, 13g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 54 calories?
Walking3.5 mph, moderate pace
13 min
YogaModerate effort, gentle pace
9 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 cup chopped (89 g)
Amount per serving
Calories54
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium18mg
1%
Total Carbohydrate13g
5%
Dietary Fiber2g
6%
Total Sugars3g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium53mg
4%
Iron2mg
10%
Potassium160mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
13 / 275 g
5%
Fiber
2 / 28 g
6%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
57 / 400 mcg
14%
Vitamin A
74 / 800 mcg
9%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
42 / 105 mcg
40%
Minerals
Calcium
53 / 1k mg
5%
Copper
0 / 1 mg
12%
Iron
2 / 13 mg
14%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
21%
Phosphorous
31 / 700 mg
4%
Potassium
160 / 3k mg
5%
Selenium
1 / 55 mcg
2%
Sodium
18 / 2.3k mg
1%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
1%
Molybdenum
9 / 45 mcg
20%
Iodine
1 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
74 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Leeks, (bulb and lower leaf-portion), raw. USDA Standard Reference, Legacy. Food ID 169246.
  2. 2.Leeks (bulb and lower-leaf portion), raw. Canadian Nutrient File. Food ID 2396.
  3. 3.Leek, raw. Frida. Public Food Key 824.
  4. 4.Leek, fresh, raw. Australian Nutrient Database. Public Food Key F005164.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC