KETO VERDICTMODERATE
Leeks are moderately keto-friendly at ~12.4g net carbs per 100g. They’re higher in carbs than many veggies but are usually used as aromatics in small amounts, adding refined, sweet-onion flavor without blowing your macros.
Is Leek Keto?
Alliums
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
12.4gnet carbs in your portion
- Total carbs
- 14.2g
- Fiber
- 1.8g
- Protein
- 1.5g
- Fat
- 0.3g
- Calories
- 61
Leeks are moderately keto-friendly at ~12.4g net carbs per 100g. They’re higher in carbs than many veggies but are usually used as aromatics in small amounts, adding refined, sweet-onion flavor without blowing your macros.
- Net carbs (100 g)12.4g
- Protein (100 g)1.5g
- Fat (100 g)0.3g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
12.4g
Total Carbs
14.2g
Fiber
1.8g
Protein
1.5g
Fat
0.3g
Calories
61
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
HOW TO ENJOY IT ON KETO
- Use in moderation: 30–50g portions add ~3.7–6.2g net carbs
- Mild, sweet allium that elevates dishes with small amounts
- Classic aromatic base for soups, stocks, and braises (French-style mirepoix variants)
- Prebiotic inulin supports a healthy gut microbiome
- Micronutrient-rich: vitamin K, manganese, folate, and antioxidants
- Versatile: braised, grilled, creamed, or stirred into soups and scrambles
PREPARATION SUGGESTIONS
BRAISED
Halve lengthwise and braise in butter and chicken bone-broth with thyme until tender; finish with lemon.
SOUP BASE
Sauté white and light-green parts in butter as the base for creamy keto soups—swap cauliflower for potatoes.
GRILLED
Halve, brush with olive-oil, grill until charred and tender; finish with lemon and sea salt.
CREAMED
Gently sauté, then add heavy-cream and reduce to a silky, keto side.
QUICHE FILLING
Sauté sliced leeks and fold into an egg mixture with cheese; bake in an almond-flour crust.
STIR-FRY ADDITION
Slice on the bias and add in the last minutes of cooking for mild onion notes without overpowering.