10 %
Potassium is below the 15 % “source of” level in leeks, so no function line applies.
How many calories are in roasted leeks?
32.8kcal
in an 80 g portion
41 kcal per 100 g.
Source: UK CoFID 2021, record 13-626, 11 analysed samples. Checked 5 October 2026.
1.5 gFat
1.4 gProtein
2.5 gFibre
10 %Daily potassium
What’s in an 80 g portion
More than half of a portion is water. The rest is 3.6 g carbohydrate and 2.5 g fibre.
- 1.5 gFat
- 1.4 gProtein
- 3.6 gCarbohydrate
- 2.5 gFibre
- 70.3 gWater
- 0.7 gMinerals and the rest
Below average for vegetables
Leeks are 41 kcal per 100 g. The 240 vegetables in this database average 59.9.
Leeks41
Vegetables average59.9
Low in sugar
4.2 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion3.4 g
Vitamins and minerals in leeks
No vitamin or mineral in leeks reaches the “source of” level; potassium is the nearest at 13 %.
Only a trace
- Zinc
- Copper
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 21 with amounts
Potassium206 mg, 10 %
Manganese0.18 mg, 8.8 %
Vitamin B60.11 mg, 8 %
Folate0.0136 mg, 6.8 %
Chloride52.8 mg, 6.6 %
Calcium46.4 mg, 5.8 %
Biotin0.00272 mg, 5.4 %
Vitamin E0.58 mg, 4.9 %
Phosphorus20.8 mg, 3 %
Thiamin (vitamin B1)0.03 mg, 2.9 %
Iron0.38 mg, 2.7 %
Niacin (vitamin B3)0.4 mg, 2.5 %
Vitamin C1.6 mg, 2 %
Pantothenic acid (vitamin B5)0.1 mg, 1.7 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Magnesium6.4 mg, 1.7 %
Selenium0.00088 mg, 1.6 %
Iodine0.00197 mg, 1.3 %
Vitamin A0.0032 mg, <1 %
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 zinc, and only 2 % of the selenium reference intake per 100 g.
Vitamin D
0mgin leeks
Find it inBloater, grilled500 % per 100 g
Zinc
Tracein leeks
Find it inOysters, raw592 % per 100 g
Selenium
2%in leeks, per 100 g
Find it inKidney, pig, fried491 % 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, rape leaves (raw) have the most potassium in this comparison, followed by courgette (roasted).
540mg
526mg
370mg
350mg
258mg
140mg
Rape leaves, raw+282 mg
Courgette, roasted+268 mg
Spring greens, raw+112 mg
Sweet potato, steamed+92 mg
Leeks, roasted in rapeseed oilthis page
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 33 kcal. Per 100 g the figure is 41 kcal.
Does roasting change the fat in leeks?
Yes. Per 100 g, fat goes from 0.2 g raw to 1.9 g roasted. 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: potassium (258 mg, 13 %), manganese (0.22 mg, 11 %) and vitamin B6 (0.14 mg, 10 %) per 100 g.
Are leeks a good source of protein?
Leeks, roasted in rapeseed oil have 1.7 g protein per 100 g, 14 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-626, Leeks, roasted in rapeseed oil, 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.
More vegetables
- Beetroot, cooked53 kcal
- Cauliflower, raw30 kcal
- Gourd, kantola, raw28 kcal
- Mustard and cress, raw13 kcal
- Peas, split, dried, raw328 kcal
- Spinach, mature, boiled19 kcal
- All 240 vegetables