Leeks are a staple of soups, stir-fries, and braises, prized more for their mild onion flavor than for protein. Still, when you're tracking macros, every ingredient counts. This Leek Protein Calculator gives you a quick estimate of how much protein you're adding when you use leeks in a recipe — whether you measure them raw by weight, in cups, or as whole medium leeks.
Enter the amount of leek you plan to use, choose grams, ounces, chopped cups, or whole leeks, then select raw or cooked. The calculator converts your amount to grams, applies the protein density per 100 g, and shows the total protein plus its share of the Daily Value.
Chefs, meal preppers, and anyone eating more plant-forward meals can use the result for recipe planning and nutrition logging. It's a small but useful piece of the macro puzzle.
🥬 Leek Protein Calculator
Estimate grams of protein in fresh or cooked leeks for meals and macro logging.
Step-by-Step Guide
Using the calculator takes just a few seconds, but the results are useful whether you are building a meal plan, logging dinner, or tweaking a recipe.
- Type the quantity of leek you want to analyze in the amount box.
- Choose the unit that matches your measurement: grams, ounces, chopped cups, or whole medium leeks.
- Select the preparation state — raw or cooked (boiled and drained).
- Click Calculate to see total protein, the percentage of the Daily Value for protein, and the arithmetic behind the result.
- Use Reset to clear the form or Copy result to paste the numbers into a food diary.
How the Calculation Works
The calculator uses a simple density formula. First it converts your selected unit into grams, then it multiplies by the protein density for the preparation you chose.
Protein = amount × grams-per-unit × (protein-per-100g ÷ 100)
Worked example: You have 1 chopped cup of raw leeks. One cup equals about 89 g, and raw leeks contain about 1.5 g protein per 100 g.
Protein = 89 g × 1.5 ÷ 100 = 1.34 g
That is about 2.7% of the 50 g Daily Value used on US nutrition labels.
The protein-per-100g values are adapted from USDA food composition data. Raw leeks are about 1.5 g per 100 g; boiled and drained leeks drop to about 1.1 g per 100 g because they absorb water during cooking, so the same nutrients are spread across more weight.
Reference Data: Leek Nutrition at a Glance
| Preparation | Protein / 100 g | Calories / 100 g | Carbs / 100 g |
|---|---|---|---|
| Raw leeks | 1.5 g | 61 kcal | 14.1 g |
| Cooked, boiled & drained | 1.1 g | 30 kcal | 7.8 g |
| 1 medium raw leek (89 g) | 1.3 g | 54 kcal | 12.6 g |
These values make it clear that leeks are not a protein power food. They contribute flavor, water, fiber, and a small amount of protein — which is exactly why the calculator pairs them with other foods in the tips below.
Tips for Using Leeks in High-Protein Meals
- Pair leeks with eggs: a leek and goat-cheese frittata hits 15–20 g protein per serving thanks to the eggs and cheese.
- Add them to bean or lentil soups. A bowl of lentil-leek soup can deliver 15–18 g protein from legumes, with the leeks adding texture.
- Use leeks as a base in stir-fries with chicken, shrimp, or tofu; the onion-like flavor reduces the need for salt.
- Roast leeks with chickpeas and a yogurt sauce for a plant-forward meal that reaches roughly 12–14 g protein per plate.
- Clean leeks thoroughly before measuring — grit between the layers can add hidden weight and throw off both your recipe and your macro count by a few grams.
Frequently Asked Questions
Is leek a good source of protein? Not on its own. At about 1.5 g per 100 g raw, a generous cup of chopped leeks provides only around 1.3 g protein. Leeks are better understood as a low-calorie, flavorful vegetable that supports dishes built around higher-protein ingredients.
Does cooking destroy leek protein? No. Cooking does not destroy the protein, but it can change the per-100g value. Boiled leeks absorb water, so 100 g of cooked leeks contains slightly less protein than 100 g of raw leeks — the original protein is still there, just diluted. This is why the calculator asks for preparation.
How much protein is in a medium leek? A medium raw leek weighing about 89 g provides roughly 1.3 g protein. The exact number varies with the size and variety, so weighing is more accurate than counting leeks.
How does leek compare with other vegetables? Most non-starchy vegetables are low in protein, but some standouts deliver more per serving. For example, edamame provides about 11 g protein per 100 g — you can estimate that with the edamame protein calculator. Even so, leeks have a unique place in the kitchen because of their mild sweetness and aromatic depth.
Additional Resources
For more detailed nutrient profiles, check these authoritative sources:
- USDA FoodData Central — searchable food composition database with leek entries for raw and cooked forms.
- FDA Daily Value for Nutrition Facts Labels — explains the 50 g protein Daily Value reference used in this calculator.
- Wikipedia: Leek — background on cultivation, varieties, and culinary uses.