Leeks (bulb and lower leaf) have 61 kcal per 100 g. The same leek entry — just the cooking portion. The light green section between white bulb and dark tops has the best balance of tenderness and flavor.
How should I track Leeks, (bulb and lower leaf-portion)?
Leeks, (bulb and lower leaf-portion) is a good source of iron. For consistent tracking of Leeks, (bulb and lower leaf-portion), 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.