13 %
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 leeks?
18.4kcal
in an 80 g portion
23 kcal per 100 g.
Source: UK CoFID 2021, record 13-624, 11 analysed samples. Checked 5 October 2026.
0.16 gFat
1.2 gProtein
2.2 gFibre
13 %Daily folate
What’s in an 80 g portion
More than half of a portion is water. The rest is 3.3 g carbohydrate and 2.2 g fibre.
- 0.16 gFat
- 1.2 gProtein
- 3.3 gCarbohydrate
- 2.2 gFibre
- 72.6 gWater
- 0.6 gMinerals and the rest
Below average for vegetables
Leeks are 23 kcal per 100 g. The 240 vegetables in this database average 59.9.
Leeks23
Vegetables average59.9
Low in sugar
3.8 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion3 g
Vitamins and minerals in leeks
Nothing reaches the “high in” level, but one of the 22 count as a source, led by folate.
Only a trace
- Zinc
- Copper
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Folate0.0264 mg, 13 %
Vitamin K0.00808 mg, 11 %
Vitamin B60.14 mg, 9.7 %
Potassium184 mg, 9.2 %
Manganese0.16 mg, 8 %
Chloride47.2 mg, 5.9 %
Calcium41.6 mg, 5.2 %
Biotin0.00243 mg, 4.9 %
Thiamin (vitamin B1)0.04 mg, 3.6 %
Vitamin C2.5 mg, 3.1 %
Phosphorus18.4 mg, 2.6 %
Niacin (vitamin B3)0.4 mg, 2.5 %
Iron0.34 mg, 2.4 %
Vitamin E0.28 mg, 2.3 %
Pantothenic acid (vitamin B5)0.12 mg, 2 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Magnesium5.6 mg, 1.5 %
Selenium0.0008 mg, 1.5 %
Iodine0.0016 mg, 1.1 %
Vitamin A0.0024 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 1.8 % 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
1.8%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, spinach (mature, boiled) have the most folate in this comparison, followed by mustard and cress (raw) and leeks.
0.081mg
0.06mg
0.033mg
0.027mg
0.014mg
0.01mg
Spinach, mature, boiled+0.048 mg
Mustard and cress, raw+0.027 mg
Leeks, rawthis page
Squash, butternut, raw−0.006 mg
Cucumber, raw−0.019 mg
Peas, mange-tout, stir-fried−0.023 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 18 kcal. Per 100 g the figure is 23 kcal.
Is leeks a source of folate?
It is a source of folate: 0.033 mg per 100 g, 17 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals do leeks have most of?
By share of the daily reference intake: folate (0.033 mg, 17 %), vitamin K (0.0101 mg, 13 %) and vitamin B6 (0.17 mg, 12 %) per 100 g.
Are leeks a good source of protein?
Leeks, raw have 1.5 g protein per 100 g, 21 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-624, Leeks, raw, 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. Edible proportion: 66 % of the weight as bought is eaten. 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. 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
- Pak choi, steamed14 kcal
- Pumpkin, boiled12 kcal
- Swede, raw24 kcal
- Yam, raw114 kcal
- Cabbage, average, boiled17 kcal
- Courgette, boiled15 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