Calories in
leeks, (bulb and lower leaf-portion), raw
61 kcal per 100 g Leeks, (bulb and lower leaf-portion), raw contains 61 calories per 100 grams, or about 54 calories per cup. Per 100 g it provides 1.5 g protein, 14.2 g carbohydrate and 0.3 g fat.
By calories that splits 87% carbohydrate, 9% protein, 4% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 89.0 g | 54 | 1.3 g | 12.6 g | 0.3 g |
| 1 leek | 89.0 g | 54 | 1.3 g | 12.6 g | 0.3 g |
| 1 slice | 6.0 g | 4 | 0.1 g | 0.8 g | 0.0 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 61 kcal | 54 kcal |
| Protein | 1.5 g | 1.3 g |
| Total fat | 0.3 g | 0.3 g |
| Saturated fat | 0.0 g | 0.0 g |
| Carbohydrate | 14.2 g | 12.6 g |
| Fibre | 1.8 g | 1.6 g |
| Sugars | 3.9 g | 3.5 g |
| Sodium | 20.0 mg | 17.8 mg |
| Potassium | 180.0 mg | 160.2 mg |
| Calcium | 59.0 mg | 52.5 mg |
| Iron | 2.1 mg | 1.9 mg |
| Vitamin C | 12.0 mg | 10.7 mg |
| Vitamin A | 83.0 µg | 73.9 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 83.0 g | 73.9 g |
USDA FoodData Central, SR Legacy (FDC ID 169246). A dash means the nutrient was not measured for this item, which is not the same as zero.
How leeks, (bulb and lower leaf-portion), raw compares
Among the 209 vegetables and vegetable products items on this site, leeks, (bulb and lower leaf-portion), raw ranks 65 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 2% less calorie-dense than typical for its group.
It carries 2.5 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (54 kcal), a 70 kg adult would walk for roughly 11 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in leeks, (bulb and lower leaf-portion), raw?
Leeks, (bulb and lower leaf-portion), raw contains 61 calories per 100 g, which works out to about 54 calories per cup. It also provides 1.5 g of protein, 14.2 g of carbohydrate and 0.3 g of fat per 100 g.
What is the macro breakdown of leeks, (bulb and lower leaf-portion), raw?
By calories, leeks, (bulb and lower leaf-portion), raw is roughly 87% carbohydrate, 9% protein and 4% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 11 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the leeks, (bulb and lower leaf-portion), raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Leeks, (bulb and lower leaf-portion), raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.