Leek (Cooked) - How Many Calories?

Cooked leeks: separate the vegetable from oil and rice

How many calories are in a plate?

Leeks boiled and drained without salt or oil provide 31 kcal per 100 g. A weighed 150 g portion gives 47 kcal; 200 g gives 62. The reference covers the bulb and lower leaves. A dish cooked with rice, carrots and olive oil needs those ingredients counted separately. [1]

One leek is not a universal weight. USDA's cooked example weighs 124 g and gives 38 kcal; its chopped quarter cup weighs 26 g and gives 8 kcal. Your leek or cup may be different. Weigh the drained portion you actually eat.

Is there still fibre after boiling?

Yes. 100 g contains 1 g fibre, 4.2 mg vitamin C and 41 µg RAE vitamin A. A 150 g portion contributes 1.5 g fibre. The separate sugar value is 2.11 g per 100 g; it should not be confused with fibre.

The raw-leek reference contains 61 kcal per 100 g. Changes in water and drained weight prevent a direct raw-to-cooked substitution. Separate database samples are not a before-and-after experiment on your pan. The boiled-broccoli cooking and nutrition comparison explains the same distinction.

How can leeks fit a weight-loss meal?

Plain cooked leeks can be the vegetable part of a meal. Leave room for other foods such as eggs, yogurt, meat or beans rather than assuming a plate of leeks is a complete meal. Count the oil and rice you add. Rejecting a large vegetable portion automatically, or overlooking its sauce because the vegetable is low in calories, both miss part of the calculation.

Does the table include the green tops and cooking water?

The source covers the bulb and lower leaf portion; it does not establish values for all the dark green tops. Wash soil from between the layers and trim before cooking. The weight in this table is drained vegetable. If you use the cooking water in soup, the soup needs a recipe calculation that includes its other ingredients and final weight.

1. USDA SR28: 11247 boiled, drained leeks without salt; 11246 raw leeks.