Leek has 61 kcal per 100 g. Milder than onion with a sweet, buttery flavor when cooked. The white and light green parts are used — dark greens go into stock.
About this food
How should I track Leek?
Leek is a good source of iron. For consistent tracking of Leek, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.