Carbs in Leeks

Leeks are in the same family as onions and garlic. They contain many of the same beneficial phytonutrients as other members of this family, although there have not been many studies of the health benefits of leeks in particular. We don't eat the tough dark green leaves - just the white and lighter-green parts.

Carbohydrate and Fiber Counts for Leeks

• ½ cup raw leeks: 6.5 grams effective (net) carbohydrate plus 1 gram fiber and 28 calories
• ½ cup chopped cooked leeks: 3 grams effective (net) carbohydrate plus 1 gram fiber and 16 calories
• 1 ounce raw leeks: 3 grams effective (net) carbohydrate plus 1 gram fiber and 17 calories

Glycemic Index for Leeks

As with most non-starchy vegetables, there is no scientific study of the glycemic index of leeks.

More Information about the Glycemic Index

Estimated Glycemic Load of Leeks

• ½ cup raw chopped chopped leeks: 3
• ½ cup chopped cooked leeks: 2
• 1 ounce raw leeks: 2

More Information about the Glycemic Load

Health Benefits of Leeks

Leeks are a very good source of vitamin K (the more of the green part eaten, the more the vitamin K), vitamin A, and manganese, and a good sources of vitamin C and folate. They are also good sources of phytonutrients such as flavonoids and polyphenols, which can protect cells from damage, lower risk of cardiovascular disease, and provide other health benefits.

Low-Carb Recipe with Leeks

• Crustless Smoked Salmon, Leek, and Mushroom Quiche

More Information About Leeks at Calorie Count Plus.

_Sources:

_{Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).}

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. May 2010

_{USDA National Nutrient Database for Standard Reference, Release 20.}