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.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

12.4gnet carbs in your portion

Total carbs
14.2g
Fiber
1.8g
Protein
1.5g
Fat
0.3g
Calories
61
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The 100 g reference amount has 12.4g net carbs, so measure portions carefully.

  • 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.

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