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.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density: 31 kcal/100 g | +2 |
| Protein: 2.6 g/100 kcal | 0 |
| Fiber: 3.2 g/100 kcal | +1 |
| Solid food with 90.8 g of water | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 11 primary
- Data
- USDA FDC 168426
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 31 kcal per serving
- 31 kcal per 100 g (3.5 oz)
- Protein
- 0.8 g per serving
- 0.8 g per 100 g (3.5 oz)
- Carbohydrates
- 7.6 g per serving
- 7.6 g per 100 g (3.5 oz)
- of which sugars
- 2.1 g per serving
- 2.1 g per 100 g (3.5 oz)
- Fiber
- 1 g per serving
- 1 g per 100 g (3.5 oz)
- Fat
- 0.2 g per serving
- 0.2 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 90.8 g per serving
- 90.8 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt (FDC ID 168426), accessed September 23, 2026.
A typical 100 g (3.5 oz) serving provides about 31 kcal, 0.8 g of protein, and 1 g of fiber.
What it is and how to eat it
The leek is, according to the Dictionary of the Spanish Language, an herbaceous plant with flat, long, narrow leaves whose elongated, single bulb is edible. The same dictionary gives ajo porro and ajo puerro as synonyms of puerro and records poro as the name used in Mexico, which the Diccionario de americanismos also records. This page covers boiled, drained leeks without salt, the bulb and lower leaf portion, with 31 kcal, 1 g of fiber and 90.8 g of water per 100 g according to USDA.
A 100 g (3.5 oz) serving provides 31 kcal, 1 g of fiber and less than 1 g of protein, so it adds flavor and volume to creamy soups, soups and stews but does not replace the protein the 2025 nutrition advisory on GLP-1 therapy suggests eating first, such as eggs, fish or chicken. Cooked, it is mild and soft, and a creamy leek soup with some protein is easy to eat when appetite is low. The NIDDK names onions and garlic, but not leeks, among the FODMAP vegetables, and the Wegovy (semaglutide) SmPC lists flatulence and abdominal distension among its common adverse reactions, so if you notice gas, try a smaller amount.
What the evidence says
At 25.4 µg of vitamin K per 100 g it exceeds the 22.5 µg the EU requires for a "high vitamin K" claim, and a 100 g serving provides 34% of the 75 µg reference value, so it could carry the authorized claim "vitamin K contributes to normal blood clotting" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). With only 1 g of fiber per 100 g it is far from the 3 g for a "source of fibre" claim, although, because it has so few calories, its 3.2 g per 100 kcal narrowly meet the criterion for a "high fibre" claim, 3 g per 100 kcal. I have not found trials showing that leeks, in broth or creamy soup, help with weight loss or "detox" the body.
Satiety
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
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.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt (FDC ID 168426).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "puerro" (in Spanish).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "ajo (ajo porro, o ajo puerro)" (in Spanish).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "poro" (in Spanish).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "poro" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .