per 100 grams
Carbohydrates 7.6 g
Proteins 0.8 g
Fats 0.2 g
Water 90.8 g
Sugar 2.1 grams
Fiber 1 grams
Trans Fats 0 ug
Ash 0.6 grams

Cooked Leek

31 Calories per 100g

What is a Cooked Leek?

The humble cooked leek is often overshadowed by its more showy cousin, the onion. However, this mild and versatile vegetable deserves more attention for its fantastic flavor, range of uses, and health benefits. A cooked leek can be part of anything from a light salad to a hearty side dish or soup and can even be used as a garnish, so if you haven’t already been cooking with them you’re missing out!

What are leeks?

Leek plants are part of the Allium family which also includes onions and garlic, and they are widely cultivated across Europe. Like onions, they have a mild but distinct flavor and aroma, but usually the taste is much lighter and more delicate than that of onions and garlic. Leeks are a good source of many essential vitamins and minerals including Vitamins A, K and B6, iron, and potassium.

How to cook leeks

The simplest way to prepare a leek is to slice it lengthwise and then rinse it to remove dirt and sand. If desired, they can also be chopped into rings or small pieces, with the green parts being set aside for other dishes. Once the leek is prepared, it can be cooked in many ways. They can be boiled, baked, steamed, or stir-fried; either alone or with other ingredients. When added to soups, stews and casseroles, leeks bring flavors of their own as well as a mild smokiness.

When pairing cooked leeks with other ingredients, try combining them with potatoes, carrots, squash, mushrooms or any other vegetables that complement the mild flavor of leeks. They'll also work well as part of heavier meat dishes, as they do in a classic French Niçoise salad; adding texture and flavor without overpowering the other components.

Health benefits

Leeks contain a compound called allicin which has anti-inflammatory and anti-bacterial qualities and may help to reduce cholesterol levels and improve the health of your heart and circulatory system. Eating cooked leeks is also a great way to get a good amount of dietary fiber and antioxidants, as they are an excellent source of both.

In addition, leeks contain a powerful trace mineral called molybdenum which helps to detoxify your body, as well as Vitamin C which boosts immunity and encourages the production of red blood cells. As well as being good for overall health, eating cooked leeks can also help weight management, due to the fact that they are low-calorie but nutrient dense.


In conclusion, cooked leeks may not seem as exciting as their onion/garlic cousins, but they deserve as much attention when it comes to cooking and nutrition. Their mild flavor makes them incredibly versatile, so don't be afraid to let them take the spotlight within your recipes. As well as tasting great, cooked leeks provide many important vitamins and minerals and offer health benefits such as reduced cholesterol and improved immunity. So make sure you include them more often in your meals!