Is Leek Keto?

Alliums
Leek sticker illustration
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.

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 (100g)12.4g
  • Protein (100g)1.5g
  • Fat (100g)0.3g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
12.4g
Total Carbs
14.2g
Fiber
1.8g
Protein
1.5g
Fat
0.3g
Calories
61

Source: USDA FoodData Central

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

HEALTH BENEFITS

  • Excellent source of vitamin K for normal clotting and bone health
  • Contains kaempferol, an antioxidant linked to vascular protection
  • Inulin (prebiotic fiber) may nourish beneficial gut bacteria
  • Provides folate for DNA synthesis and cell division
  • Good source of manganese and vitamin B6
  • May support heart health via polyphenols and fiber

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.

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