Use in Moderation
Leek
5.60g net carbs per 1/2 cup
Half a cup runs 5.6 g net carbs, which eats up a real chunk of a 20 g daily budget for one allium that's mostly there for flavor. Use a small amount as an aromatic base rather than a main vegetable, and weigh it so a quick saute doesn't quietly double your portion.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 28% of your 20g daily budget.
Plan the rest of your day
Good to Know
Stick to the white and pale green parts for the most tender bite, and slice them lengthwise to rinse out the grit hidden between the layers. A small amount sauteed in butter or olive oil flavors soups, frittatas, and braises without driving up the carb count much. Watch packaged potato and leek soups, since those lean heavily on starch and can carry far more carbs than the leeks themselves.
Is Leek Keto? The Full Answer
Leek contains 5.60g net carbs per 1/2 cup (6.40g total carbs minus 0.80g fiber). Half a cup runs 5.6 g net carbs, which eats up a real chunk of a 20 g daily budget for one allium that's mostly there for flavor. Use a small amount as an aromatic base rather than a main vegetable, and weigh it so a quick saute doesn't quietly double your portion.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 28% of a 20g daily carb limit. Track your portions carefully and account for other carbs in your meals.
Better Keto Swaps
Leeks taste mild and oniony, but at 5.6 g net carbs per half cup they add up fast. Here are a few lower-carb stand-ins. Green onions (scallions) give you that same fresh allium bite for about 1.5 g net carbs per 1/4 cup sliced, so you can scatter them over soups and eggs freely. Chives are even leaner, roughly 0.1 g net carbs per tablespoon, and they bring color and a gentle onion note without moving your daily total. For a cooked, sweeter base in stews or sauteed sides, try shallots in small amounts, around 1.7 g net carbs per tablespoon minced - a little goes a long way.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.