Leeks bring a mild, sweet onion flavor to soups, stir-fries, quiches and casseroles — but if you track carbs, you might wonder where they fit in your day. This calculator tells you exactly how many carbohydrates are in any serving of raw leek, using USDA nutrition data. Enter a weight in grams or ounces, a volume of chopped leeks, or count by whole leek, and you’ll instantly get total carbs, net carbs, fiber, sugars and calories.
It’s built for anyone managing carbohydrate intake — people following low-carb or keto diets, those with diabetes counting carbs, nutrition students, meal planners and dietitians. Because individual leeks can weigh anywhere from about 80 to 200 grams, weighing your portion gives the most accurate result, while the built-in kitchen conversions (cups, ounces, leek counts) keep estimates easy when you cook without a scale.
🥬 Leek Carb Calculator
See how many carbohydrates — plus fiber, sugars, net carbs and calories — are in any serving of raw leek, by weight, cup, or number of leeks.
Step-by-Step Guide
Using the calculator takes less than ten seconds:
- Type your serving size in the amount box — or tap a quick-pick button such as '1 cup chopped' or '1 medium leek.'
- Check that the unit dropdown matches your serving: grams, ounces, chopped cups (about 89 g), medium leek (about 89 g), or large leek (about 160 g).
- Press Calculate carbs. The results card shows total carbs, net carbs, fiber, sugars, calories, and the share of your daily carb budget.
- Use the Copy result button to paste the numbers into a food diary, chat, or note.
If you press Reset, the inputs return to the 100 g default so you can start fresh.
Leek Nutrition at a Glance
The figures below describe raw, trimmed leek (the white and light-green parts) and come from the USDA FoodData Central database — the same reference most diet-tracking apps use.
| Nutrient (per 100 g raw leek) | Amount |
|---|---|
| Calories | 61 kcal |
| Total carbohydrate | 14.15 g |
| Net carbs (total carbs − fiber) | 12.35 g |
| Dietary fiber | 1.8 g |
| Total sugars | 3.9 g |
| Protein | 1.5 g |
| Fat | 0.3 g |
| Water | 83.0 g |
The dark-green tops, which are usually trimmed off before cooking, are not included in this edible-portion figure. If you eat them, your numbers will differ slightly.
How the Calculation Works
Every result is a simple proportion. Once your serving is converted to grams, we apply the per-100 g values:
Total carbs = weight in g × 14.15 ÷ 100
Fiber = weight in g × 1.8 ÷ 100
Sugars = weight in g × 3.9 ÷ 100
Net carbs = total carbs − fiber
Net carbs is the figure many low-carb and keto eaters track, since fiber is not digested into glucose. The % Daily Value uses the FDA reference of 275 g of carbohydrate per day for a 2,000-calorie diet, so a 100 g serving of leek supplies about 5% of that budget.
Conversions used in the calculator: 1 oz = 28.35 g, 1 cup chopped raw leek ≈ 89 g, 1 medium leek ≈ 89 g, and 1 large leek ≈ 160 g. These kitchen estimates are handy when you don't have a scale, but weighing your food is always more precise.
Worked Examples
Example 1 — 100 g of chopped leek. Carbs = 100 × 14.15 ÷ 100 = 14.2 g. Net carbs = 14.2 − 1.8 = 12.4 g. Calories ≈ 61 kcal.
Example 2 — one cup of chopped leek (89 g). Carbs = 89 × 14.15 ÷ 100 = 12.6 g. Net carbs = 12.6 − 1.6 = 11.0 g, about 4% of a 275 g daily carb budget.
Example 3 — a large leek (160 g) simmered in soup. Carbs = 160 × 14.15 ÷ 100 = 22.6 g. Net carbs = 22.6 − 2.9 = 19.7 g. A whole large leek can take a big slice out of a low-carb allowance, so portion control matters.
Tips for Accurate Counting
- Weigh only the trimmed part you actually eat — the white and light-green section. Discard the dark green leaves and the root end before weighing.
- Track raw weights. Leeks absorb water when boiled and release it when sautéed, so a cooked portion's weight is not comparable to raw.
- If your tracking app lists 'cooked leek,' expect a higher carb count per 100 g because water loss concentrates the nutrients.
- Stay consistent: always log leeks in the same form (raw, trimmed) so your weekly averages stay meaningful.
Whole leeks vary a lot. A 'medium' supermarket leek can weigh anywhere from 80 to 120 g depending on the variety and season. When your carb limit is tight, weigh once and note the typical size of the leeks you buy.
Frequently Asked Questions
Are leeks keto-friendly?
It depends on your macros. A half-cup serving (about 45 g) has roughly 6.3 g total carbs and 5.5 g net carbs, which can fit into some keto plans in small amounts. Larger servings add up quickly — same story as other root-adjacent vegetables (see the carrot carbs calculator) — so weigh your portion if you are near your limit.
Why do cooked leeks show more carbs per 100 g?
Cooking drives off water but not carbohydrates, so the same sugars and starches end up in a smaller weight. That means 100 g of boiled leek is a more concentrated portion than 100 g of raw leek, and its per-100 g numbers rise even though the leek didn't gain any carbs.
Where does the nutrition data come from?
The values are taken from the USDA FoodData Central entry for raw leeks, the same database behind most calorie counters. For a botanical and culinary overview, see the Wikipedia article on leeks.
Should I count leeks as a 'free' vegetable?
No. Leeks provide about 12.4 g net carbs per 100 g — closer to the tortilla carbs per 100g calculator than to leafy greens. They are nutrient-dense and worth including, but they contribute real, countable carbohydrates.