Leek raw: calories & nutrition facts
100 g of leek raw contain 36 kcal (151 kJ), 2.1 g protein, 5 g carbohydrates (of which 3.8 g sugar), 0.25 g fat and 2.2 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 36 kcal
- Protein
- 2.1 g
- Carbs
- 5 g
- Fat
- 0.25 g
- Fiber
- 2.2 g
- Sugar
- 3.8 g
- Salt
- < 0.01 g
Nutrition for your portion
- Calories
- 36 kcal
- Protein
- 2.1 g
- Carbs
- 5 g
- Sugar
- 3.8 g
- Fat
- 0.25 g
- Fiber
- 2.2 g
for 100 g
Energy split
- Protein28 %
- Carbs65 %
- Fat7 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 36 kcal / 151 kJ | |
| MACRONUTRIENTS | ||
| Protein | 2.1 g | |
| Fat | 0.25 g | |
| Saturated fatty acids | 0.04 g | |
| Monounsaturated fatty acids | < 0.01 g | |
| Polyunsaturated fatty acids | 0.1 g | |
| Omega-3 fatty acids | 0.01 g | |
| Omega-6 fatty acids | 0.09 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 5 g | |
| Sugar | 3.8 g | |
| Starch | 1 g | |
| Lactose | 0 g | |
| Fiber | 2.2 g | |
| Alcohol | 0 g | |
| Water | 90.4 g | |
| Salt | < 0.01 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 90 µg | 11 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.35 mg | 3 % |
| Vitamin K | 54 µg | 72 % |
| Vitamin B1 (thiamine) | 0.05 mg | 5 % |
| Vitamin B2 (riboflavin) | 0.03 mg | 2 % |
| Niacin | 0.7 mg | 4 % |
| Pantothenic acid | 0.15 mg | 3 % |
| Vitamin B6 | 140 µg | 10 % |
| Biotin | 3 µg | 6 % |
| Folate | 64 µg | 32 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 24 mg | 30 % |
| MINERALS | ||
| Sodium | Traces | |
| Potassium | 275 mg | 14 % |
| Calcium | 42 mg | 5 % |
| Magnesium | 7 mg | 2 % |
| Phosphorus | 23 mg | 3 % |
| Iron | 0.4 mg | 3 % |
| Zinc | 0.2 mg | 2 % |
| Iodine | 1 µg | 1 % |
| Copper | 40 µg | 4 % |
| Manganese | 170 µg | 9 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Leek baked · 43 kcal
- Leek fried without fat (pan) · 57 kcal
- Leek stewed · 37 kcal
- Leek boiled · 26 kcal
- Leek braised without fat · 44 kcal
- Leek deep-frozen · 32 kcal
- Leek deep-frozen, baked · 38 kcal
- Leek deep-frozen, fried without fat (pan) · 54 kcal
- Leek deep-frozen, stewed · 37 kcal
- Leek deep-frozen, boiled · 31 kcal
- Leek deep-frozen, braised without fat · 38 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G470100 · Data: BLS 4.0 (2025)