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Leeks are long, mild members of the onion family, with a white stalk that fades into flat, dark green leaves. They taste sweeter and softer than onions, melt into soups and braises, and are a staple of potato leek soup. Nutritionally, the standout is vitamin K: one raw leek supplies about 35% of the Daily Value in USDA data, along with folate, manganese, vitamin C and a little fiber, for roughly 54 calories. Below are the USDA leeks nutrition facts raw and cooked, how leeks compare with onions, scallions and chives, what to know about vitamin K and blood thinners, why leeks are a high-FODMAP food, and how to cook leeks without biting into grit.
Peptide Labs does not sell leeks or leek products. This article is general nutrition information, not medical advice.
Key Takeaways
- One raw leek (89 g, white and light green parts) has about 54 calories and 35% of the Daily Value for vitamin K in USDA data.
- Leeks also supply folate, manganese, vitamin C and iron, with modest fiber.
- People taking warfarin should keep their vitamin K intake consistent and talk to their doctor before big diet changes.
- Monash University lists leek among vegetables particularly rich in fructans, so leeks can trigger gas in people sensitive to FODMAPs.
- Leeks trap soil between their layers; slice first, then rinse well before cooking.
What are leeks?
Leeks belong to the Allium genus, the same plant group as onions, garlic, shallots, scallions and chives. Instead of forming a round bulb, a leek grows a tall, tight cylinder of leaf layers. Growers often pile soil around the stems as they grow so that more of the stalk stays white and tender, which is also why dirt ends up packed between the layers. The parts usually eaten are the white stalk and the light green section above it. The dark green tops are tougher and more fibrous; many cooks save them for stock.
Flavor-wise, leeks sit between onions and scallions: milder than a yellow onion, less sharp than raw garlic, and sweet when cooked slowly. Our sibling guide to onions covers their better-known cousin.
Leeks nutrition: USDA values raw and cooked
The table uses the USDA FoodData Central SR Legacy entries for the bulb and lower leaf portion of leeks, raw (FDC 169246) and boiled and drained without salt (FDC 168426), at USDA’s portion weights for one leek. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient | 1 raw leek (89 g) | % DV | 1 boiled leek (124 g) | % DV |
|---|---|---|---|---|
| Calories | 54 | Not applicable | 38 | Not applicable |
| Carbohydrate | 12.6 g | 5% | 9.4 g | 3% |
| Fiber | 1.6 g | 6% | 1.2 g | 4% |
| Total sugars | 3.5 g | No DV | 2.6 g | No DV |
| Protein | 1.3 g | 3% | 1.0 g | 2% |
| Vitamin K | 41.8 mcg | 35% | 31.5 mcg | 26% |
| Folate | 57 mcg DFE | 14% | 30 mcg DFE | 7% |
| Manganese | 0.43 mg | 19% | 0.31 mg | 13% |
| Vitamin C | 10.7 mg | 12% | 5.2 mg | 6% |
| Vitamin B6 | 0.21 mg | 12% | 0.14 mg | 8% |
| Iron | 1.9 mg | 10% | 1.4 mg | 8% |
| Vitamin A | 74 mcg RAE | 8% | 51 mcg RAE | 6% |
| Potassium | 160 mg | 3% | 108 mg | 2% |
Two things are worth noticing. First, the boiled leek is heavier than the raw one because it has absorbed water, yet it carries less of most nutrients; boiling and draining leaches water-soluble vitamins such as vitamin C and folate into the cooking water. Keeping the liquid, as in soup, keeps more of them in the bowl. Second, vitamin K and folate are where leeks contribute most, which is why leeks show up in our guide to vitamin K foods, even though they are far below dark leafy greens.
Leeks vs onions, scallions, chives and shallots
Allium vegetables look alike but differ a lot on paper, mostly because green leaves carry vitamin K and folate while pale bulbs do not. Per 100 grams raw:
| Per 100 g, raw (USDA FDC ID) | Calories | Fiber (% DV) | Vitamin K (% DV) | Vitamin C (% DV) | Folate (% DV) |
|---|---|---|---|---|---|
| Leeks, bulb and lower leaf (169246) | 61 | 1.8 g (6%) | 47 mcg (39%) | 12 mg (13%) | 64 mcg DFE (16%) |
| Onions (170000) | 40 | 1.7 g (6%) | 0.4 mcg (0%) | 7.4 mg (8%) | 19 mcg DFE (5%) |
| Scallions, tops and bulb (170005) | 32 | 2.6 g (9%) | 207 mcg (172%) | 18.8 mg (21%) | 64 mcg DFE (16%) |
| Chives (169994) | 30 | 2.5 g (9%) | 212.7 mcg (177%) | 58.1 mg (65%) | 105 mcg DFE (26%) |
| Shallots (170499) | 72 | 3.2 g (11%) | 0.8 mcg (1%) | 8 mg (9%) | 34 mcg DFE (8%) |
| Garlic (169230) | 149 | 2.1 g (8%) | 1.7 mcg (1%) | 31.2 mg (35%) | 3 mcg DFE (1%) |
Leeks land in the middle: more vitamin K and folate than bulb onions or shallots, much less than scallion greens or chives. Keep portions in mind too. Nobody eats 100 grams of chives or garlic at a meal, while a whole leek in a soup is ordinary. For garlic as a capsule rather than a food, see our guide to garlic supplements.
Vitamin K, warfarin and leeks
Vitamin K helps blood clot, and it interacts with the blood thinner warfarin (Coumadin). MedlinePlus advises people on warfarin to eat consistent amounts of vitamin K-containing food from week to week and to talk to their doctor before changing their diet. That does not mean avoiding leeks. It means that suddenly adding several leeks a day, or suddenly dropping them, can matter for someone whose warfarin is adjusted to their usual eating pattern. If you take a different blood thinner, ask your pharmacist which advice applies to your medicine.
Leeks, fructans and gut sensitivity
Leeks contain fructans, chains of fructose that the small intestine does not digest. Gut bacteria ferment them instead, which is why fructans count as prebiotic fiber, a topic covered in our guides to prebiotic foods and inulin. Fermentation also makes gas. Monash University, whose researchers developed the low-FODMAP approach, lists leek alongside artichoke, garlic, onion and spring onion as vegetables particularly rich in fructans, and places leek on its high-FODMAP vegetable list.
- Most people: fructans are simply part of a fiber-rich diet, and some gas is normal; our guide to gas and bloating explains when it is not.
- People with IBS or FODMAP sensitivity: leeks are a common trigger. Monash advises working with a dietitian on its three-step plan rather than cutting foods indefinitely; our low FODMAP diet guide walks through it.
- New or changing symptoms: persistent pain, weight loss, blood in stool or a change in bowel habits needs a clinician, not a food swap.
How to cook leeks
Cleaning is the step that matters most. Soil hides between the layers, so whole leeks rinsed under the tap often stay gritty.
- Trim off the root end and the tough dark green tops (freeze the tops for stock if you like).
- Slice the stalk lengthwise, then cut it into half-moons or strips.
- Put the pieces in a big bowl of cold water, swish them, and let the grit sink for a minute.
- Lift the leeks out with your hands or a slotted spoon rather than pouring them into a strainer, which dumps the grit back on top. Repeat if the water looks sandy.
- Pat them dry if you plan to brown them; wet leeks steam instead of sear.
Then pick a method:
- Sweat or saute: cook sliced leeks gently in a little oil or butter until soft and sweet; they make a mild base for soups, risotto, eggs and pasta.
- Soup: potato leek soup and other blended soups keep the water-soluble vitamins that leach into the liquid.
- Braise: halved leeks simmered slowly in broth turn silky and hold their shape.
- Roast or grill: halved leeks brown at the edges and soften in the middle.
- Raw: very thin slices of the pale part work in salads, but they are sharper raw.
Like asparagus, leeks are a spring and fall vegetable that pairs well with eggs and potatoes, and they add flavor without much salt.
Leek allergy, pets and other cautions
- Allergy: leeks are not one of the nine major food allergens that US labels must declare. Reactions to Allium vegetables are uncommon; if you get hives, swelling or breathing trouble after eating them, seek care and see an allergist, and our elimination diet guide explains why testing should be supervised.
- Pets: the ASPCA Animal Poison Control Center lists onion, garlic and chives as Allium vegetables that can upset the digestive system and damage red blood cells in pets, with cats more susceptible. Its list does not name leeks, but leeks belong to the same genus, so ask your veterinarian before sharing any.
- Smaller appetites: if you eat less on a GLP-1 medicine, our GLP-1 diet guide covers fitting vegetables into smaller meals.
What about research on leeks themselves? There is very little. Lab work has looked at compounds such as pectic polysaccharides isolated from leeks, which showed immune activity in lab tests, but that does not show an effect from eating leeks. The reason to eat them is flavor plus a useful amount of vitamin K, folate and manganese for few calories.
Frequently Asked Questions
What are leeks?
Leeks are Allium vegetables related to onions and garlic, with a tall white stalk and flat green leaves. The white and light green parts are usually eaten.
What is in leeks nutrition-wise?
One raw leek has about 54 calories and supplies about 35% of the Daily Value for vitamin K, plus folate, manganese, vitamin C and iron, in USDA data.
How do you cook leeks?
Slice them, rinse the pieces well in a bowl of water to remove grit, then saute, braise, roast or add them to soup.
Can you eat the green part of leeks?
Yes, but the dark green tops are tough. Many cooks use them in stock and cook with the white and light green parts.
Are leeks high FODMAP?
Yes. Monash University lists leek among vegetables particularly rich in fructans, a common trigger for people with IBS.
Are leeks a problem with warfarin?
Leeks contain vitamin K. People on warfarin are advised to keep vitamin K intake consistent and talk to their doctor before changing their diet.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Onion Benefits, USDA Onion Nutrition and Red vs White Onion, Prebiotic Foods: A Practical List and What the Research Shows, Low FODMAP Diet: What FODMAPs Are, FODMAP Foods and the 3 Phases.