The Leek Net Carbs Calculator helps you quickly find the net carbohydrate content of leeks in any serving size. Net carbs are the carbohydrates your body actually absorbs, calculated as total carbohydrate minus dietary fiber. Since leeks are a low-calorie allium vegetable, they are popular in low-carb, keto, and carbohydrate-conscious meal plans — but the exact count depends on your portion and how the leeks are prepared.
This tool uses standard USDA nutrition reference data to convert grams, ounces, cups of chopped leeks, or whole medium leeks into net carbs, total carbs, and fiber. Raw and boiled leek options are built in, along with quick-fill preset buttons for common portions. Use the results for meal logging, macro tracking, or simply to see how leeks fit into your daily carbohydrate budget.
🥬 Net Carbs in Leeks
Estimate net carbs from total carbs minus fiber in raw or boiled leeks
How Net Carbs Are Calculated
The idea of net carbs separates the carbohydrate number on a food label into the part that significantly raises blood glucose and the part that mostly passes through undigested. The most common formula, used for low-carb and keto tracking in the U.S., is:
Net carbs = total carbohydrates − dietary fiber
Fiber is a carbohydrate, but humans lack the enzymes to break most of it into absorbable sugar units. It therefore contributes far fewer usable calories and has a minimal effect on blood sugar in most people. Net carbs can be understood as an estimate of how much 'available carbohydrate' a food provides.
For leeks, the USDA FoodData Central reference values are about 14.15 g of total carbohydrate and 1.8 g of dietary fiber per 100 g of raw leeks, which yields about 12.35 g of net carbs per 100 g. Boiled, drained leeks contain about 8.2 g of total carbs and 1.8 g of fiber per 100 g, or about 6.4 g of net carbs. Cooking adds water and can leach some water-soluble nutrients, so the same weight of cooked leeks has a lower carbohydrate density. Data source: USDA FoodData Central.
How to Use This Tool
- Enter a number in the Amount field.
- Choose a unit: grams, ounces, cups of chopped leeks, or one medium leek.
- Select either raw or boiled (drained) leeks.
- Click Calculate Net Carbs to see the net carbs, total carbs, and fiber for your exact portion.
- Use the quick-fill buttons for 100 g, one medium leek, or one cup of chopped leeks.
If you are logging a mixed recipe, weigh each leek-containing ingredient separately and add each portion into your food app. This keeps the calculation accurate even when the final dish has added water, broth, or oil.
Leek Nutrition Reference Table
Values are per 100 grams of edible portion and come from USDA reference data.
| Form | Total Carbs | Fiber | Net Carbs | Calories |
|---|---|---|---|---|
| Raw leeks | 14.15 g | 1.8 g | 12.35 g | 61 kcal |
| Boiled, drained leeks | 8.2 g | 1.8 g | 6.4 g | 31 kcal |
Because one medium leek typically weighs about 89 g and one cup of chopped raw leeks is also about 89 g, these two portions each provide roughly 11 g of net carbs when raw. A cup of boiled leeks is heavier per volume, so use the actual weight when precision matters.
Worked Examples
Example 1: 150 g raw leeks. 150 g is 1.5 times the 100 g reference. Total carbs = 1.5 × 14.15 = 21.23 g. Fiber = 1.5 × 1.8 = 2.70 g. Net carbs = 21.23 − 2.70 = 18.53 g.
Example 2: 1 cup chopped raw leek (89 g). Total carbs = 0.89 × 14.15 = 12.59 g. Fiber = 0.89 × 1.8 = 1.60 g. Net carbs = 10.99 g, or about 11 g.
Example 3: 200 g boiled leeks. Total carbs = 2.0 × 8.2 = 16.4 g. Fiber = 2.0 × 1.8 = 3.6 g. Net carbs = 16.4 − 3.6 = 12.8 g.
Common Mistakes to Avoid
- Using raw nutrition values for cooked servings.
- Logging total carbs instead of net carbs, or vice versa, when your app is already showing net carbs.
- Assuming a cup of cooked leeks weighs the same as a cup of raw chopped leeks.
- Forgetting to convert ounces to grams when entering a package or recipe weight.
- Ignoring portion size: a 100 g serving and a medium leek are similar, but a large leek can be closer to 150 g.
Frequently Asked Questions
Are leeks keto-friendly?
Leeks are not a very low-carb vegetable, but they can fit into keto or low-carb diets in controlled portions. A 50 g serving of raw leek provides about 6.2 g of net carbs, which can be reasonable if the rest of the meal is low in carbs. Keep in mind that net-carb limits vary by person and plan.
Why does boiled leek have fewer net carbs per 100 g?
Boiling increases the water content, so 100 g of boiled leek contains more water and a smaller proportion of carbohydrate. The total carbs in the entire batch do not disappear; they are just distributed across a heavier cooked weight.
Should I subtract fiber from total carbs?
That depends on your tracking method. U.S. food labels list total carbs including fiber, so low-carb calculators typically subtract it. Many international labels already show net carbohydrates. Check the nutrition label to avoid double-counting.
Can the calculator be used for leek soup or other cooked dishes?
Yes, but weigh the leeks before cooking if you are using the raw option, or estimate the cooked weight and select the boiled option. For soups, the leek's carbs remain in the broth unless you drain it, so the raw-based calculation is usually more accurate.
For other vegetable nutrition comparisons, try the apple fiber calculator or the asparagus nutrition calculator.