Leeks are a mild, onion-like vegetable that adds depth to soups, stir-fries, and braised dishes without adding much sodium. This leek sodium calculator estimates the naturally occurring sodium in raw or boiled leeks based on the amount you plan to eat, so you can log your intake accurately while following a low-sodium or heart-healthy eating pattern.
Enter a portion in grams, ounces, cups, or whole leeks, choose raw or cooked, and set the number of servings. The calculator returns sodium per serving, total sodium, and the percentage of the 2,300 mg Daily Value. It also shows each step of the calculation, which is handy if you are adjusting a recipe or comparing portion sizes.
Because leeks are naturally low in sodium but contain useful amounts of other nutrients, this tool is a nice companion to leek fiber and leek iron calculators when you are building a complete nutrition log.
🥬 Leek Sodium Calculator
Estimate the natural sodium in raw or cooked leeks by portion.
Step-by-step breakdown
How to Use This Tool
Enter the amount of leeks you plan to eat in the first field and choose a unit: grams, ounces, cups of chopped leek, or whole medium leeks. Then select whether the leeks are raw or boiled without salt. The raw setting uses 20 mg sodium per 100 g; the boiled setting uses 10 mg per 100 g. Adjust the serving field if you are splitting a batch across multiple meals, and press Calculate. The result shows sodium per serving, total sodium, percent Daily Value, and the step-by-step math.
For the most accurate entry, weigh the trimmed edible part of the leek on a food scale. Cup and whole-leek conversions are handy estimates, but weights vary with thickness, moisture, and how finely you chop.
Why Leek Sodium Changes When Cooked
Raw leeks contain about 20 mg sodium per 100 g, which is already very low. Boiling without salt lowers the per-100g value to about 10 mg. Two things happen: leeks absorb water during cooking, so the same volume weighs more but contains less sodium per gram, and some water-soluble minerals including sodium can leach into the cooking water and be poured away.
That does not mean boiled leeks are always lower in sodium for the same raw weight. If you weigh a cooked portion, the water gain makes the density lower. If you start with the same raw weight, the total sodium left in the leek is similar or slightly lower because of leaching. The important point is to choose raw or boiled in the calculator based on how you measured the portion.
Dry cooking methods such as roasting or grilling can concentrate nutrients as moisture evaporates. This calculator is designed for raw and plain boiled leeks; if your recipe uses another method, use the raw value and add salt separately if needed.
Worked Examples
Example 1 — 1 cup chopped raw leek. One cup of chopped raw leeks weighs about 89 g. Sodium = 89 × 0.20 = 17.8 mg. That is about 0.8% of the 2,300 mg Daily Value.
Example 2 — 1 medium raw leek. A medium leek is about 89 g trimmed edible portion, so the sodium is the same: 17.8 mg.
Example 3 — 2 cups boiled leeks split into 2 servings. Two cups of boiled, drained leeks weigh about 208 g. Sodium = 208 × 0.10 = 20.8 mg total. Per serving: 10.4 mg, about 0.5% DV.
These examples show why leeks are a go-to vegetable for low-sodium meal plans: even generous portions contribute less than 1% of the daily sodium target before seasoning.
Reference Data: Sodium in Leeks
Values are adapted from USDA FoodData Central estimates for raw and boiled, drained leeks without added salt. Weights for cups and medium leeks are approximate.
| Form | Portion | Weight | Sodium |
|---|---|---|---|
| Raw | 100 g | 100 g | 20 mg |
| Raw | 1 cup chopped | 89 g | 18 mg |
| Raw | 1 medium leek | 89 g | 18 mg |
| Boiled, no salt | 100 g | 100 g | 10 mg |
| Boiled, no salt | 1 cup chopped | 104 g | 10 mg |
For more detailed data, browse the raw and cooked leek entries in USDA FoodData Central.
Low-Sodium Leek Tips
- Wash leeks thoroughly before weighing—grit and soil between the layers can add unwanted texture, though not sodium.
- Use the white and light-green parts for the mildest flavor; reserve dark-green tops for stock.
- Season with lemon zest, vinegar, garlic, shallots, fresh herbs, or a pinch of smoked paprika instead of salt.
- If you boil leeks, reserve the cooking liquid for soup only if you are not reducing; it may contain some leached minerals and any salt you added.
- For low-sodium meal prep, pair leeks with other naturally low-sodium vegetables and legumes; be mindful of canned broths and sauces.
Frequently Asked Questions
Are leeks high in sodium? No. A 100 g serving of raw leeks contains only about 20 mg sodium, and a boiled serving contains about 10 mg. They fit easily into low-sodium diets.
How much sodium is in one leek? One medium raw leek (about 89 g trimmed edible portion) supplies roughly 18 mg sodium. A larger leek will have a bit more because it weighs more.
Does rinsing or soaking leeks remove sodium? Water can remove surface minerals, but the sodium in leeks is naturally distributed inside the cells. Soaking is not a meaningful way to lower sodium.
Can I use this calculator for leek soup? The calculator covers the leeks themselves. For soup, add the sodium from broth, salt, seasoning mixes, and other ingredients separately for a complete total.