Raw vs Cooked Leeks Compared, Discover the Difference

Leeks are vegetables that can be consumed both raw and cooked, but which option is more beneficial for your health?

Leeks are an excellent source of vitamin A, and vitamin K.

They also contain a good amount of vitamin C, vitamin B6 (Pyroxidine), and vitamin B9 (Folate) and some vitamin B1 (Thiamine), and vitamin E.

Raw vs Cooked Leeks Nutrition

Are cooked leeks more nutritious? Let’s make an in-depth comparison of raw vs cooked leeks and see.

This comparison will start by comparing the caloric value of raw and cooked leeks and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

First, let’s see how 100 grams of raw leeks compare to 100 grams of cooked leeks.

The second table compares 100 grams of raw leeks and the caloric equivalent of cooked leeks.

After cooking 100 grams of raw leeks, you will get around 197 grams of cooked leeks, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw leeks?

So if you cook 100 grams of raw leeks, you will get around 197 grams of cooked leeks, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Leeks Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, leeks gain weight, so the amount of calories in 100 grams is lower in cooked leeks.

If you want to lose weight, calories are probably the most important thing you should consider.

That said, here’s how raw and cooked leeks compare for weight loss: leeks are slightly lower in calories, with 31 calories per 100 grams, compared to 61 calories per 100 grams of leeks leeks.

Protein Content in Raw Leeks and Cooked Leeks

Raw Leeks leeks are higher in protein and have around 46% more protein than leeks.

Raw Leeks leeks offer 1.5 grams of protein per 100 grams, while leeks offer 0.8 grams.

Carbohydrate Content in Raw Leeks and Cooked Leeks

In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked leeks.

Continue reading to find out how raw and cooked leeks compare in terms of total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 46% higher in raw leeks than in cooked leeks.

They have 14.2 grams per 100 grams, compared to 7.6 grams in cooked leeks.

Sugars

Speaking of sugars in leeks, cooked leeks contain less sugar than raw, 46% precisely.

100 grams of cooked leeks contain 2.11 grams of sugar, while the same amount of raw leeks contains 3.9 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked leeks.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw leeks are a better option for you.

They have 1.8 grams of fiber per 100 grams, while cooked leeks provide 1 grams of fiber.

Fat Content in Raw Leeks and Cooked Leeks

Like other plant foods, leeks are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked leeks:

• Raw Leeks: 0.3 grams per 100 grams
• Cooked Leeks: 0.2 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.

The American Heart Association recommends that people limit their intake of saturated fats.

Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, leeks leeks and leeks contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Leeks vs Cooked Leeks Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked leeks’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw leeks weigh 197 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw leeks or 117 grams of cooked leeks.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw leeks are a better source of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, cooked leeks offer a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Raw and cooked leeks contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw leeks’ vitamins content:

Raw Leeks vs Cooked Leeks Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in cooking water.

You will get more magnesium, phosphorus, potassium, selenium, and sodium by eating leeks raw than cooked.

However, if your goal is to increase the intake of calcium, iron, and manganese, you should choose cooked over raw leeks.

Finally, raw and cooked leeks contain virtually the same amount of copper, fluoride, and zinc.

The table below compares mineral contents in raw and cooked leeks, side by side.

The Bottom Line

The debate between eating leeks raw or cooked has both nutritional and culinary aspects to consider.

While raw leeks provide many vitamins and minerals, cooking leeks can increase the availability of many of these nutrients.

However, cooking leeks can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked leeks into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked leeks comes down to individual preferences and dietary goals.