Vegetable

How much fiber is in leek?

Leek has 0.5 g of fiber per 1/2 cup cooked (52 g). That is 2% of the daily value and a low amount for a vegetable.

0.5g

per 1/2 cup cooked

per 100 g

daily value

#57of 60

vegetables

Soluble vs insoluble

Soluble 0.2g 40% Insoluble 0.3g 60%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About leek and fiber

Half a cup of cooked leek gives only 0.5 grams of fiber at this serving. Leeks are high FODMAP from fructans, though the green tops are lower than the white bulb.

Counts toward plant diversityHigh FODMAP at this serving

How leek compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Mushrooms	1 cup sliced	0.7 g	1 g	3%
Arugula	2 cups	0.6 g	1.5 g	2%
Green Onions (Scallions)	1/4 cup chopped	0.6 g	2.4 g	2%
Wakame Seaweed	2 tbsp dried	0.5 g	5 g	2%
Leek	1/2 cup cooked	0.5 g	1 g	2%
Dill Pickles	1 spear	0.4 g	1.1 g	1%
Garlic	3 cloves	0.2 g	2.2 g	1%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

50×

servings of leek to reach 25 g, the adequate intake for adult women

76×

servings of leek to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for leek

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Leeks, bulb and greens, root removed, raw	3 g	–	–
Leeks, (bulb and lower leaf-portion), raw	1.8 g	–	–
Leeks, (bulb and lower-leaf portion), freeze-dried	10.4 g	–	–
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	1 g	–	–
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt	1 g	–	–
Leeks	1.9 g	–	–

Frequently asked questions

How much fiber is in leek?

1/2 cup cooked of leek, about 52 grams, contains 0.5 grams of dietary fiber. That is 1 grams of fiber per 100 grams and 2% of the 28 gram daily value.

Is leek high in fiber?

Not especially. Leek has 0.5 g per serving, which ranks 57 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in leek soluble or insoluble?

About 40% of the fiber in leek is soluble (0.2 g) and 60% is insoluble (0.3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of leek would reach a daily fiber goal?

It would take about 50 servings to reach 25 g (the adequate intake for adult women) and 76 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.