Leeks
The time-honoured stem vegetable loved in soups and Mediterranean cooking, with a soft, slightly sweet onion flavour. Leeks are rich in prebiotic inulin fibre and have a very low glycemic index (≈15), making them a great friend of the digestive system.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add chopped leeks to all kinds of soups, stews and scrambled eggs; they boost fullness and feed beneficial gut bacteria very efficiently.
Best preparation methods
Gently cook the white and light-green parts in a pan with olive oil until soft and sweet, and wash them well inside to remove any soil trapped between the layers.
Important Nutritional Note
The inulin fibre in leeks helps slow sugar absorption and supports a balanced gut microbiome; an excellent food choice for fullness and steady glucose.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 61 kcal | 48.8 kcal |
| Protein | 1.5 g | 1.2 g |
| Carbohydrate | 14.2 g | 11.4 g |
| Available carbohydrate | 12.4 g | 9.9 g |
| Fat | 0.3 g | 0.2 g |
| Dietary fibre | 1.8 g | 1.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Vegetables with a glycemic index (7), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Leeks good for weight loss?
It can fit a balanced plan with portion control: a 80 g portion gives 49 kcal, and what matters most is your total daily intake and the rest of the meal.
How do Leeks affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 80 g portion has a glycemic load of 1.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Leeks?
A typical 80 g portion of Leeks provides about 49 kcal, 1.2 g protein, 11.4 g carbohydrate, 0.2 g fat and 1.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.