Leek

A leek is a vegetable that belongs to the Allium family, which includes onions and garlic. Known for its mild, sweet flavor and unique texture, leek is often used in a variety of dishes to add depth and aroma. It is commonly available in supermarkets and farmers' markets, primarily during the cooler months.

Culinary uses for leek include soups, stews, and braises, where it can serve as a base ingredient. Additionally, it can be sautéed, roasted, or grilled to enhance its natural sweetness. Leek pairs well with potatoes, creams, and various herbs, making it versatile in both simple and complex recipes.

In terms of leek nutrition, this vegetable is low in calories and provides a good source of dietary fiber, vitamins A, C, and K, and folate. It also contains beneficial antioxidants, contributing to its role in a balanced diet. Incorporating leeks can enhance both flavor and nutritional value in meals.

When learning how to cook leek, it is important to clean it thoroughly, as dirt and sand can accumulate between the layers. To store, keep leeks in the vegetable crisper of the refrigerator, where they can last for about a week. Leeks can also be frozen for longer preservation, though this may slightly alter their texture.

There are various types of leek, with the most common being the standard green leek. Specialty varieties, such as the Japanese leek and baby leeks, may also be available, each offering unique flavors and culinary applications.

Leek nutrition per 100g

Energy
Calories 60kcal 3%
Protein
Protein 1.50g 1%
Carbohydrates
Carbohydrates 14g 4%
Fiber 1.80g 5%
Sugar 3.90g 4%
Fat
Fat 0.30g 0%
Saturated 0.04g 0%
Cholesterol 0.00mg -
Vitamins
Vitamin A 80ug 9%
Choline 10mg 2%
Vitamin B1 0.06mg 5%
Vitamin B2 0.03mg 2%
Vitamin B3 0.40mg 2%
Vitamin B6 0.23mg 14%
Vitamin B9 66ug 16%
Vitamin B12 0.00ug 0%
Vitamin C 12mg 13%
Vitamin E 0.92mg 6%
Vitamin K 45ug 39%
Minerals
Calcium, Ca 60mg 5%
Copper, Cu 0.12mg 13%
Iron, Fe 2.10mg 19%
Magnesium, Mg 27mg 7%
Phosphorus, P 36mg 3%
Potassium, K 180mg 5%
Selenium, Se 1.00ug 2%
Sodium, Na 20mg 1%
Zinc, Zn 0.12mg 1%
Water
Water 80g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Leek recipes

Welsh onion cake

Traditional Welsh onion cake with potatoes, leeks, and cheese.

12 Feb 2026

Creamy mushroom soup

Enjoy a comforting creamy mushroom soup with chicken gravy.

29 Jan 2026

Creamy cauliflower and potato soup with bacon

A rich and creamy soup with cauliflower, potatoes, and crispy bacon.

27 Dec 2025

Chicken, leek and bacon pie

A comforting chicken, leek, and bacon pie with a buttery crust.

31 Mar 2026

Pumpkin & chickpea soup

A warming pumpkin and chickpea soup with aromatic spices.

28 Nov 2025

Potato and leek gratin

Creamy potato and leek gratin with prosciutto and cheese.

19 Dec 2025

Garlic and basil stuffed chicken

Stuffed chicken breasts with garlic, basil, and bacon.

09 Jan 2026

Lite leek and feta frittata

A healthy frittata with leeks, mushrooms, and feta.

12 Feb 2026

Chicken and leek casserole

Hearty chicken and leek casserole served over couscous.

27 Feb 2026

Lettuce, pea & rocket soup

A creamy lettuce, pea & rocket soup garnished with macadamia nuts.

01 Jan 2026

Slow cooker winter chicken casserole

A comforting slow cooker winter chicken casserole with tender chicken and veggies.

13 Jan 2026

Creamy fish pie

A comforting creamy fish pie topped with flaky puff pastry.

03 Feb 2026

Potato and leek soup

A creamy and comforting potato and leek soup with croutons.

04 Jan 2026

Leek and potato soup

A comforting leek and potato soup, perfect for chilly days.

21 Dec 2025

Chicken and leek pies

Delicious chicken and leek pies in flaky puff pastry.

18 Feb 2026

Smoked salmon vichyssoise

A creamy smoked salmon vichyssoise, perfect served chilled or warm.

11 Dec 2025

Chicken with mushrooms

A creamy chicken and mushroom dish served with potatoes and green beans.

09 Dec 2025

Creamy shrimp pasta

A quick and creamy shrimp pasta with fresh veggies.

30 Jan 2026

Braised leeks

Tender braised leeks in wine and gravy, garnished with parsley.

11 Dec 2025

Roasted sweet potato & zucchini risotto

A creamy risotto with roasted sweet potatoes and zucchini.

09 Jan 2026

Egg, leek and bacon pie

A creamy and savory egg, leek, and bacon pie.

05 Jan 2026

Cream of mushroom soup

A creamy and savory cream of mushroom soup recipe.

28 Jan 2026

Vegan leek, potato and lentil soup

A comforting vegan leek, potato, and lentil soup that's easy to make.

11 Nov 2025

Sauteed peas, bacon & leek

A quick side dish of sautéed peas with bacon and leek.

08 Jan 2026

Three-cheese pie

A creamy Three-Cheese Pie with bacon and leek.

23 Dec 2025

Microwave mushroom risotto

Quick and creamy microwave mushroom risotto with Parmesan.

08 Feb 2026

Chicken with mushroom, leek and bacon stuffing

Roasted chicken filled with mushroom, leek, and bacon stuffing.

22 Dec 2025

Wild mushroom soup

Hearty wild mushroom soup with creamy chicken gravy and thyme.

13 Jan 2026

Spinach, potato and leek frittata

A delicious spinach, potato, and leek frittata for any meal.

06 Jan 2026

Chestnut and potato soup

A creamy chestnut and potato soup, perfect for cozy meals.

19 Nov 2025

Shrimp party pies

Creamy shrimp-filled pastries perfect for parties and gatherings.

16 Feb 2026

Herbed chicken fillets with roast potatoes

Enjoy herbed chicken fillets served with roasted vegetables and gravy.

16 Nov 2025

Shrimp and leek spaghetti

A quick and flavorful shrimp and leek spaghetti dish with a spicy kick.

26 Dec 2025

Asparagus, leek and prosciutto quiche

Enjoy a savory Asparagus, Leek, and Prosciutto Quiche for brunch or dinner.

17 Feb 2026

Spaghetti primavera

A creamy pasta dish with seasonal vegetables and Parmesan.

31 Dec 2025

Mixed vegetable frittata

Enjoy a nutritious Mixed Vegetable Frittata with fresh veggies and cheeses.

05 Jan 2026

Poached chicken and asparagus spaghetti

A creamy poached chicken and asparagus spaghetti dish.

24 Nov 2025

Asparagus and leek frittata with roasted tomatoes

A delicious asparagus and leek frittata topped with roasted tomatoes.

31 Dec 2025

Pumpkin, leek & spinach quiche

Delicious Pumpkin, Leek & Spinach Quiche with ricotta.

11 Jan 2026

One-pan cheese and bacon chicken

A cozy one-pan cheese and bacon chicken dinner with creamy sauce.

13 Nov 2025