Leeks may not be the first vegetable that comes to mind when you think about fat, but they are a workhorse ingredient in soups, stews, quiches, and grain bowls. The Leek Fat Calculator shows you exactly how much fat your leeks contribute, whether you are measuring grams, ounces, cups of chopped leek, or whole medium leeks.
Leeks are naturally very low in fat: raw leeks contain about 0.3 g of fat per 100 g, and cooked leeks around 0.2 g per 100 g. This tool lets you estimate total fat, saturated fat, and the percentage of the recommended daily value for total fat on a 2,000-calorie diet. It is handy for anyone tracking macros, following a low-fat eating plan, or building balanced recipes.
Simply enter an amount, choose your unit and preparation method, and press Calculate. You will get an instant fat breakdown plus a clear step-by-step explanation of how the numbers were derived.
🥬 Leek Fat Calculator
Enter the amount of leeks you're using — raw or cooked — and see exactly how much fat it contains, including saturated fat and the share of your daily value.
📊 Results
Quick Start
Using the Leek Fat Calculator takes less than ten seconds. First, type in how much leek you plan to use — for example, 150 if you are following a recipe that calls for 150 grams of sliced leek. Next, choose the unit that matches your measurement: grams, ounces, cups of chopped leek, or whole medium leeks. Then select whether your leeks are raw or cooked and hit Calculate fat.
The results panel shows the total fat in your portion, the fat per 100 g, the saturated fat content, and how much of your recommended total daily fat intake that portion represents using the FDA's 2,000-calorie reference diet. If you are meal-prepping or tracking macros, the step-by-step breakdown is handy for double-checking your own math.
How the Fat Calculation Works
The calculator uses USDA food-composition data for raw and boiled leeks. Raw leeks contain approximately 0.30 g total fat per 100 g, while boiled leeks that have been drained contain about 0.20 g per 100 g. The tool first converts your chosen unit to grams:
- Grams: multiply by 1
- Ounces: multiply by 28.35
- Cups chopped: multiply by 89
- Medium leeks: multiply by 89
It then applies the simple formula:
Saturated fat is estimated separately with a per-100 g value of 0.04 g for raw leeks and 0.03 g for cooked leeks. Monounsaturated fat makes up roughly 0.04 g per 100 g and polyunsaturated fat about 0.17 g per 100 g. The daily-value percentage is calculated against the FDA's reference amount of 78 g of total fat per day on a 2,000-calorie diet.
Because leeks are a non-starchy vegetable, their fat content is minimal, but small amounts still matter when you are logging meals precisely. For a full nutrient profile, see the USDA FoodData Central database.
Leek Fat Content: Quick Reference
| Serving | Weight | Total fat | Saturated fat |
|---|---|---|---|
| Raw leeks, 100 g | 100 g | 0.30 g | 0.04 g |
| Raw leeks, 1 cup chopped | 89 g | 0.27 g | 0.04 g |
| Raw leeks, 1 medium | 89 g | 0.27 g | 0.04 g |
| Cooked leeks, 100 g | 100 g | 0.20 g | 0.03 g |
| Raw leeks, 1 oz | 28.35 g | 0.09 g | 0.01 g |
These figures are approximations based on standard USDA reference data. Actual values can vary slightly with variety, growing conditions, and how finely the leeks are chopped.
Common Questions
Are leeks a low-fat food? Yes. At 0.3 g per 100 g raw, leeks are among the lowest-fat vegetables. A 100 g serving contributes less than 0.5% of the daily value for fat on a 2,000-calorie diet, so the fat you notice in a creamy leek soup almost always comes from butter, cream, or oil rather than the leeks themselves.
Does cooking change the fat content? Boiling and draining lowers the concentration slightly, from about 0.3 g to 0.2 g per 100 g, because a small amount of fat and other water-soluble compounds leach into the cooking water. If you sauté leeks in butter or olive oil, remember to log that added fat separately — a single tablespoon of olive oil adds about 13.5 g of fat.
Do leeks contain healthy fats? Yes, though in tiny amounts. The largest share of leek fat is polyunsaturated fat, at about 0.17 g per 100 g, with roughly equal small amounts of monounsaturated and saturated fat. Leeks also provide vitamin K, vitamin C, folate, and antioxidant compounds, making them a nutrient-dense addition to a balanced diet.
Tips for Using Leeks on a Fat-Conscious Diet
- Use leeks as a flavour base and sweat them in a little vegetable broth instead of cooking them in a large amount of butter or oil.
- Track fats added during cooking separately. The leeks' intrinsic fat is negligible; the cooking fat usually is not.
- If you are watching saturated fat, leeks are a great choice — a large 200 g portion of raw leeks still contains less than 0.1 g of saturated fat.
- Pair leeks with lean protein, legumes, or whole grains for a satisfying, well-balanced meal.
- Use the results alongside a calorie needs calculator to set your overall daily fat target and keep your meals within your goals.