18 %
Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.
How many calories are in boiled leeks?
12.8kcal
in an 80 g portion
16 kcal per 100 g.
Source: UK CoFID 2021, record 13-625, 11 analysed samples. Checked 5 October 2026.
0.16 gFat
0.96 gProtein
1.5 gFibre
18 %Daily folate
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.16 gFat
- 0.96 gProtein
- 2 gCarbohydrate
- 1.5 gFibre
- 73.9 gWater
- 1.4 gMinerals and the rest
Below average for vegetables
Leeks are 16 kcal per 100 g. The 240 vegetables in this database average 59.9.
Leeks16
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.8 g
Salt, per portion0 g
Vitamins and minerals in leeks
One of the 23 reach the “source of” level, folate first; none reaches “high in”.
Only a trace
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Folate0.0352 mg, 18 %
Vitamin K0.0076 mg, 10 %
Potassium135 mg, 6.8 %
Vitamin B60.06 mg, 4.6 %
Calcium33.6 mg, 4.2 %
Chloride32.8 mg, 4.1 %
Thiamin (vitamin B1)0.04 mg, 3.6 %
Niacin (vitamin B3)0.48 mg, 3 %
Manganese0.06 mg, 2.8 %
Phosphorus17.6 mg, 2.5 %
Copper0.02 mg, 2.4 %
Pantothenic acid (vitamin B5)0.13 mg, 2.1 %
Vitamin E0.24 mg, 2 %
Vitamin C1.6 mg, 2 %
Iron0.18 mg, 1.3 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
Biotin0.00056 mg, 1.1 %
Magnesium4 mg, 1.1 %
Iodine0.0016 mg, 1.1 %
Vitamin A0.0072 mg, 0.9 %
Zinc0.08 mg, 0.8 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What leeks don’t give you. And where to find it.
No recorded vitamin D or selenium, and only 1 % of the zinc reference intake per 100 g.
Vitamin D
0mgin leeks
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein leeks
Find it inKidney, pig, fried491 % per 100 g
Zinc
1%in leeks, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Leeks against other vegetables
Per 100 g, turnip tops (boiled) have the most folate in this comparison, followed by broccoli (green, raw).
0.12mg
0.095mg
0.084mg
0.044mg
0.029mg
0.011mg
Turnip tops, boiled+0.076 mg
Broccoli, green, raw+0.051 mg
Cabbage, white, raw+0.04 mg
Leeks, boiled in unsalted waterthis page
Marrow, parwal, raw−0.015 mg
Celery, raw−0.033 mg
All values per 100 g, from the same dataset. Differences are against leeks.
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Questions about leeks
What the numbers say to the questions people actually search.
How many calories are in a portion of leeks?
A typical portion (80 g, one of your five a day) gives 13 kcal. Per 100 g the figure is 16 kcal.
Is leeks a source of folate?
It is a source of folate: 0.044 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Does boiling change the vitamin B6 in leeks?
Yes. Per 100 g, vitamin B6 goes from 0.17 mg raw to 0.08 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do leeks have most of?
By share of the daily reference intake: folate (0.044 mg, 22 %), vitamin K (0.0095 mg, 13 %) and potassium (169 mg, 8.5 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-625, Leeks, boiled in unsalted water, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Leek). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most folate.
More vegetables
- Spinach, mature, boiled19 kcal
- Tomatoes, canned, whole contents19 kcal
- Aubergine, fried302 kcal
- Cassava, steamed142 kcal
- Gourd, ash, raw12 kcal
- Mushrooms, white, raw7 kcal
- All 240 vegetables
Most folate
- Drumstick leaves, raw0.37 mg
- Drumstick leaves, boiled0.22 mg
- Broccoli, purple sprouting, raw0.195 mg
- Liver, chicken, fried1.35 mg
- Liver, chicken, raw0.995 mg
- Beans, blackeye, whole, dried, raw0.63 mg
- Folate guide