Fresh leeks

How to select

Choose firm, crisp stalks with as many white and light green regions as possible. Avoid leeks with yellow or withered tops.

How to prepare

  • Cut off the roots and coarse, dark green tops (these can be saved and used for stocks). 
  • Cut each leek in half lengthwise. 
  • Wash under running water being sure to get in between layers. 
  • Drain and cut as desired.

How to store

Refrigerate unwashed leeks in a plastic bag for up to two weeks. Rinse before using.

Peak season


Ways to use

  • For a slightly different flavor, add leeks to soups or stews at the same cooking stage as you would onions.
  • Add leeks to your mashed or scalloped potatoes. To mash: dice the white part of 2 leeks and add to the potatoes as they begin to boil. To scallop: layer them into your favorite recipe.
  • Dice or thinly slice leeks then sprinkle these onto a salad or soup for an attractive (and nutritious!) garnish.
  • Add a delicious and unique flavor while cooking your beans by tossing in some sliced leeks.

Fun facts

  • Leeks are members of the genus Allium, which includes onions and garlic.
  • Hippocrates, the ancient Greek physician and ‘father of medicine’,  prescribed the leek as a cure for nosebleeds.
  • Leeks have been cultivated since the time of the Ancient Egyptians and were probably eaten by the people who built the pyramids.

Nutrition info and facts

Leeks are rich in antioxidants known as flavonoids. Consuming a lot of leeks may reduce the risk of developing such cancers as prostate, stomach, colon, and esophagus. Incorporating leeks into your diet may reduce the risk of osteoporosis due to their vitamin K content.

1 leek = 54 calories, 13 g carbs, 2 g fiber, 53 mg calcium, 25 mg magnesium, 31 mg phosphorus, 160 mg potassium, 11 mg vitamin C

Learn more

Growing leeks in home gardens (UMN Extension)

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FoodData Central. Leeks, (bulb and lower leaf-portion), raw. April 2018.

Waitrose. How to prepare leeks

WebMD. Health benefits of leeks. September 9, 2022.