Calories in Leek 🧅
Per 1 medium (89g)
Nutrition Facts
Serving: 1 medium (89g)
About Leek
Leek is a nutrient-packed vegetable with a mild oniony taste profile. At just 54 calories per 1 medium (89g), it delivers an impressive array of vitamins and minerals without adding many calories to your daily intake. Known especially for heart health, leek is a cornerstone of healthy eating. It works beautifully raw, steamed, roasted, or added to soups and stir-fries.
Health Benefits of Leek
Rich in Vitamin K
Leek is an excellent source of vitamin K, a nutrient essential for heart health. Including leek in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Low-Calorie Nutrient Density
At only 54 calories per serving, leek packs a remarkable amount of vitamins and minerals relative to its calorie count. This makes it one of the most nutrient-dense foods you can add to your plate.
Important Source of Manganese
Leek provides meaningful amounts of manganese, which plays a role in numerous bodily functions including enzyme activity, bone health, and cellular metabolism.
Dietary Versatility
Leek can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of leek and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ cup (44g) | 27 | 6.5g | 0.7g | 0.1g |
| Small serving (67g) | 40 | 9.8g | 1.0g | 0.2g |
| 1 cup (89g) | 54 | 13.0g | 1.3g | 0.3g |
| 1.5 cups (134g) | 81 | 19.5g | 2.0g | 0.4g |
| 2 cups (178g) | 108 | 26.0g | 2.6g | 0.6g |
| Large serving (267g) | 162 | 39.0g | 3.9g | 0.9g |
Is Leek Good for Weight Loss?
Leek can be a valuable part of a weight loss plan. At 54 calories per 1 medium (89g), it provides good nutritional value without excessive calories. Pairing it with fiber-rich foods can help extend the feeling of fullness. The key to including leek in a weight loss diet is portion awareness. Use Calory to track your servings and ensure you stay within your daily calorie target while still enjoying the foods you love.
Leek and Popular Diets
How leek fits into common eating plans:
Frequently Asked Questions
How many calories in leek?
Leek (1 medium (89g)) contains approximately 54 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is leek good for weight loss?
Yes, leek is a great choice for weight loss at only 54 calories per serving. Its low calorie count means you can enjoy it freely as part of a calorie-controlled diet. Include it as part of a balanced diet with adequate protein for best results.
What is the best way to cook leek?
For maximum nutrition, steaming or lightly sauteing leek preserves the most vitamins and minerals. Roasting brings out natural sweetness and adds flavor. Eating it raw (when applicable) retains heat-sensitive nutrients. Avoid boiling for extended periods, which can leach water-soluble vitamins.
How should I store leek?
Store fresh leek in a cool place or refrigerator to maximize shelf life. Most vegetables last longest in the crisper drawer of your refrigerator. You can also freeze leek for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Leek in Calory
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