Carbs in Leeks

Carbohydrate Info, Calories, Fiber, Health Benefits, and Recipes

bundles of leeks
Leeks are in the same family as onions and garlic, and have similar flavors. Tom Hopkins/Getty Images

Leeks are in the same family (Allium) as onions and garlic. They contain many of the same beneficial phytonutrients as other members of this family, although there have not been many studies of the health benefits of leeks in particular. We don't eat the tough dark green leaves - just the white and lighter-green parts.

Carbohydrate and Fiber Counts for Leeks

  • ½ cup of chopped cooked leeks: 3 grams of effective (net) carbohydrate plus 1 gram of fiber and 16 calories
  • 1 ounce of raw leeks: 3 grams of effective (net) carbohydrate plus 1 gram of fiber and 17 calories

Glycemic Index for Leeks

As with most non-starchy vegetables, there is no scientific study of the glycemic index of leeks.

More Information about the Glycemic Index

Estimated Glycemic Load of Leeks

  • ½ cup of raw chopped chopped leeks: 3
  • ½ cup of chopped cooked leeks: 2
  • 1 ounce of raw leeks: 2

More Information about the Glycemic Load

Health Benefits of Leeks

Leeks are a very good source of vitamin K (the more of the green part eaten, the more the vitamin K), vitamin A, and manganese, and a good sources of vitamin C and folate. They are also good sources of phytonutrients such as flavonoids and polyphenols, which can protect cells from damage, lower risk of cardiovascular disease, and provide other health benefits.

  Leeks are especially high in a phytochemical called kaempferol, which has been shown to be protective of the linings of our blood vessels.

How to Cook with Leeks

Leeks are used a lot in Europe, but people in North America are less familiar with them.  They have a flavor similar to onions, but somewhat milder.

  They can be used in most recipes where onions would be used, and are wonderful in soups and stews. 

To prepare leeks, cut off the toughest green parts, and then slice them lengthwise to clean, as sand is often caught between the layers down near the bulb.  Then slice and cook as you would an onion.

Low-Carb Recipe with Leeks

More Information About Leeks at Calorie Count Plus.

 

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. May 2010

USDA National Nutrient Database for Standard Reference, Release 28.

Xiao HB, Jun-Fang, Lu XY et al. Protective effects of kaempferol against endothelial damage by an improvement in nitric oxide production and a decrease in asymmetric dimethylarginine level. European Journal of Pharmacology Volume 616, Issues 1-3, 15 August 2009, Pages 213-222.

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