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.
| 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. | |
Creamy leek, mushroom, and bacon risotto for a comforting dinner.
11 Jan 2026A light and nutritious spring vegetable soup with leeks and zucchini.
14 Dec 2025Creamy one-pan chicken with mushrooms and spinach for easy meals.
18 Dec 2025Enjoy these flaky kumara pastries filled with sweet potatoes and cheese.
02 Dec 2025A creamy cauliflower, leek, and blue cheese bake that's perfect for gatherings.
20 Dec 2025Enjoy a savory Asparagus, Leek, and Prosciutto Quiche for brunch or dinner.
17 Feb 2026A delicious Kale, Spinach, and Feta Pie, perfect for any meal.
02 Dec 2025A creamy smoked salmon vichyssoise, perfect served chilled or warm.
11 Dec 2025A comforting potato, leek, and rosemary soup that's perfect for cooler weather.
21 Nov 2025Creamy shrimp risotto with leeks and carrots for a tasty twist.
15 Jan 2026A creamy chicken and mushroom dish served with potatoes and green beans.
09 Dec 2025Delicious chicken and tarragon rolls served with almond aioli.
30 Dec 2025Creamy mushroom, chicken, and thyme risotto, perfect for dinner.
23 Dec 2025Creamy potato and leek soup, perfect for cool weather.
05 Jan 2026Enjoy a creamy broccoli potato soup with leeks and carrots.
24 Nov 2025Enjoy a quick and tasty ham and leek omelet with cream cheese.
22 Nov 2025A hearty sweet potato, kale, and corn chowder for any occasion.
17 Nov 2025A creamy keto-friendly cauliflower parmesan soup with leeks and thyme.
23 Jan 2026A creamy potato leek soup with onions and milk, perfect for chilly days.
26 Jan 2026Savoury chermoula chicken served on braised lentils.
13 Jan 2026