Carbs in Leek: The Quick Answer
Leek contains 12.4g of net carbs per 100g, calculated by subtracting 1.8g of dietary fiber from 14.2g of total carbohydrates. With 61 calories, 1.5g protein, and 0.3g fat per 100g, it is classified as Moderate Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Leek Keto Friendly?
Leek has 12.4g net carbs per 100g, which is moderate. It can be included occasionally on keto if portions are controlled and the rest of your day's carbs are kept very low.
Lower-Carb Ways to Eat Leek
Leek has a moderate carb count. These tips help you enjoy it while keeping your daily total in check.
| Instead of | Try this | Carb-smart tip |
|---|---|---|
| Starchy vegetable (potato, corn, parsnip) | Cauliflower — roasted, mashed, or riced | The most versatile keto vegetable substitute |
| Root vegetable side | Turnip or radish roasted in olive oil | ~4g net carbs per 100g vs 15-20g for starchy roots |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Leek: 14.2g − 1.8g = 12.4g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.