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Vegetables and starchy roots

Cooked leeks

Cooked leeks are 91% water, so 100 g (3.5 oz) brings only 31 kcal and 1 g of fiber.

Last reviewed: By USDA description: Leeks, cooked, boiled

  • 31 kcalCalories per 100 g
  • 0.8 gProtein per 100 g
  • 1 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 100 g (3.5 oz) serving provides about 31 kcal, 0.8 g of protein, and 1 g of fiber.

Values for cooked leeks per 100 g (3.5 oz) and per typical serving of 100 g (3.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (100 g (3.5 oz))
Calories31 kcal31 kcal
Protein0.8 g0.8 g
Carbohydrates7.6 g7.6 g
of which sugars2.1 g2.1 g
Fiber1 g1 g
Fat0.2 g0.2 g
of which saturated0 g0 g
Water90.8 g90.8 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) + 2 (very low energy density: 31 kcal/100 g) + 0 (protein: 2.6 g/100 kcal) + 1 (fiber: 3.2 g/100 kcal) + 1 (solid food with 90.8 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about cooked leeks

How many grams of protein are in a 100 g (3.5 oz) serving of cooked leeks?

100 g (3.5 oz) of cooked leeks has 0.8 g of protein. A typical 100 g (3.5 oz) serving has about 0.8 g of protein. That is 2.6 g of protein per 100 kcal.

How many kcal are in a 100 g (3.5 oz) serving of cooked leeks?

100 g (3.5 oz) of cooked leeks has 31 kcal. A typical 100 g (3.5 oz) serving has about 31 kcal. That is a very low energy density.

How much fiber is in a 100 g (3.5 oz) serving of cooked leeks?

100 g (3.5 oz) of cooked leeks has 1 g of fiber. A typical 100 g (3.5 oz) serving has about 1 g of fiber.

Do cooked leeks keep you full?

Yes, very filling for the calories they provide: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 31 kcal/100 g) + 0 (protein: 2.6 g/100 kcal) + 1 (fiber: 3.2 g/100 kcal) + 1 (solid food with 90.8 g of water) = 5. It is an estimate based on its composition, not a measurement in people.

How do cooked leeks fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about cooked leeks on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of cooked leeks?

We use 100 g (3.5 oz) as a typical serving. That amount provides about 31 kcal, 0.8 g of protein, and 1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt (FDC ID 168426). U.S. Department of Agriculture, Agricultural Research Service. accessed .