Chives vs. Leeks — What’s the Difference? Health, Nutrition, & More

by Arpi Gasparyan | Last updated on February 18, 2025

Medically reviewed by Elen Khachatrian

Summary

Chives are considered herbs, whereas leeks are vegetables and they share the same genus with garlic, onions, Chinese onions, scallions, and shallots. The members of this genus are known as allium vegetables.

A 100g serving of leeks contains 3.25 times more carbs, whereas chives contain 2.2 times more protein and are somewhat richer in most minerals and vitamins, such as vitamins K, C, and A.

The organosulfur compounds, such as allicin, and phytochemicals, such as quercetin and kaempferol in chives and leeks, are responsible for their potential cardioprotective, antiobesity, antioxidant, anti-inflammatory, antidiabetic, anticancer, and neuroprotective effects (2, 3).

Leeks are also high in FODMAPs, which may trigger the symptoms of pain and diarrhea in individuals with irritable bowel syndrome. In contrast, chives are low in FODMAPs and can be safely incorporated into the diet.

Table of contents

Introduction

Classification

Nutrition

Calories

Protein & Fats

Carbohydrates

Vitamins

Minerals

Glycemic Index

Acidity

Oxalates

Weight Loss & Diets

Health Impact

Cardiovascular Health & Obesity

Digestive Health

Cancer

Vitamin K on Health

Uses

References

Introduction

Chives are considered herbs, whereas leeks are vegetables. Chives are easy-to-grow herbaceous plants native to Europe, Asia, and North America, while leeks are native to Eastern Mediterranean lands and the Middle East. Chives and leeks are among the oldest cultivated plants used in foods.

In this article, we’ll discuss the nutritional and health differences between chives and leeks.

Classification

Chives (Allium schoenoprasum) are herbs, whereas leeks (Allium ampeloprasum var. porrum) are vegetables, both belonging to the genus Allium and family Amaryllidaceae.

Chives and leeks share the same genus with garlic, onions, Chinese onions, scallions, and shallots. The members of this genus are known as allium vegetables.

Both taste similar to onions but much milder.

Nutrition

The nutritional values in this article are presented for 100g of raw chives and leeks (bulb and lower leaf portion).

Leeks comprise 83% water, whereas chives comprise 91% water. A 100g serving of leeks contains 3.25 times more carbs, whereas chives contain 2.2 times more protein and are somewhat richer in most vitamins and minerals.

The average serving size of chives is 1 tbsp (3 grams), whereas the average serving size of leeks is 1 cup (89 grams).

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Leek

Protein: 1.5 g

Fats: 0.3 g

Carbs: 14.15 g

Water: 83 g

Other: 1.05 g

Chives

Protein: 3.27 g

Fats: 0.73 g

Carbs: 4.35 g

Water: 90.65 g

Other: 1 g

Contains more CarbsCarbs

+225.3%

Contains more ProteinProtein	+118%
Contains more FatsFats	+143.3%

~equal in Water ~90.65g

~equal in Other ~1g

Calories

A 100g of chives provides 30 calories, whereas the same amount of leeks provides 61, making both vegetables very low in calories.

Protein & Fats

Chives contain 2.2 times more protein: 3.27g in chives and 1.5g in leeks.

Both contain less than 1g of fat per 100g serving.

Carbohydrates

Leeks contain 3.25 times more total carbs: 100g of leeks contains 14.15g of carbs, whereas chives contain 4.4g.

Chives contain 2.5g of dietary fiber and 1.9g of sugars. In contrast, leeks contain 1.8g of fiber and 3.9g of sugars; the rest are different types of carbohydrates.

Leeks are high in FODMAPs, mainly oligosaccharides, and should be avoided during a low FODMAP diet, whereas chives can be safely consumed.

Vitamins

Chives are 4.5 times richer in vitamin K, 4.8 times richer ink vitamin C, and 2.6 times richer in vitamin A.

Chives are also richer in folate, vitamin B1, vitamin B2, vitamin B3, and vitamin B5, whereas leeks are richer in vitamin B6, vitamin E, and choline.

Both are absent in vitamin D and vitamin B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Leek

Chives

Contains more Vitamin EVitamin E	+338.1%
Contains more Vitamin B6Vitamin B6	+68.8%
Contains more CholineCholine	+82.7%

Contains more Vitamin CVitamin C	+384.2%
Contains more Vitamin AVitamin A	+162.7%
Contains more Vitamin B1Vitamin B1	+30%
Contains more Vitamin B2Vitamin B2	+283.3%
Contains more Vitamin B3Vitamin B3	+61.8%
Contains more Vitamin B5Vitamin B5	+131.4%
Contains more Vitamin KVitamin K	+352.6%
Contains more FolateFolate	+64.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Leeks and chives are good sources of iron, copper, and manganese. Leeks are richer in iron and manganese, whereas chives are richer in copper.

Leeks are also richer in sodium and selenium, whereas chives are richer in zinc, phosphorus, potassium, calcium, and magnesium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Leek

Chives

Contains more IronIron	+31.3%
Contains more ManganeseManganese	+29%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+55.9%
Contains more PotassiumPotassium	+64.4%
Contains more CopperCopper	+30.8%
Contains more ZincZinc	+366.7%
Contains more PhosphorusPhosphorus	+65.7%
Contains less SodiumSodium	-85%

~equal in Selenium ~0.9µg

Glycemic Index

Chives and leeks are considered to have a low glycemic index value as they are low in carbs.

Acidity

The food's PRAL or potential acid lead value shows how much acid is produced in the organism by the given food.

The PRAL values of leeks and chives are -3.2 and -4.8, respectively, indicating both foods are basic or base-producing.

Oxalates

According to studies, the mean oxalate content of 100g of leeks is 33, whereas the mean oxalate content of Chinese chives is 25.

Weight Loss & Diets

Chives fit better into the low-calorie, low-carb, and high-protein diets than leeks if consumed in equal amounts. Chives are also a richer source of most minerals and vitamins.

Both are extremely low in fats and can be used during a low-fat diet.

The higher carb content makes leeks unsuitable for a keto diet, whereas chives are a keto-friendly alternative. Both leeks and chives also can be consumed during the Mediterranean diet.

Health Impact

Chives and leeks are considered to have similar health properties to the most studied allium vegetables - garlic and onions. Some studies have evaluated the beneficial effect of chives and leeks; however, more research is needed to draw firm conclusions.

Cardiovascular Health & Obesity

Chives and leeks contain high concentrations of organosulfur compounds, such as allicin and diallyl sulfides, and flavonoids, such as kaempferol. These compounds are found to decrease cholesterol synthesis in liver cells and inhibit preadipocyte differentiation, thus potentially reducing the risk of cardiovascular disease and obesity (1).

Along with cardioprotective and antiobesity effects, the components in chives and leeks have antioxidant, anti-inflammatory, antidiabetic, anticancer, and neuroprotective effects (2, 3).

Animal studies have found that leek extract may reduce the negative effects of high-fat diets, such as inhibiting adipogenesis and increasing triglycerides, total and LDL cholesterols, reducing fat accumulation, and regulating fat metabolism (4).

Digestive Health

Leeks and chives are both good sources of dietary fiber, promoting digestive health and reducing the risk of constipation. However, leeks are also high in indigestible carbohydrates called FODMAPs, which may trigger the symptoms of pain and diarrhea in individuals with irritable bowel syndrome. On the other hand, chives are low in FODMAPs and can be safely incorporated into the diet.

Cancer

Several mechanisms are suggested to explain the anticancer properties of chives, leeks, and other Allium vegetables. The organosulfur compounds and phytochemicals, such as SAMC, saponins, quercetin, and flavonoids, found in them may scavenge free radicals, inhibit mutagenesis, signaling pathways, cancer cell proliferation, and tumor growth, and induce apoptosis (programmed cell death) (5, 6, 7, 8).

Vitamin K on Health

Chives are abundant in vitamin K. Vitamin K is required for the synthesis of several clotting factors, and its deficiency is linked to an increased risk of bleeding. Chives rich in this vitamin may also help increase bone mineral density and reduce the risk of sudden fractures.

A regular higher vitamin K intake may also decrease the risk of coronary heart disease and neurological disorders, such as Alzheimer’s.

Uses

Chives can be used in garnishes, salads, sandwiches, soups, sauces, various potato dishes, and omelets. Chives are usually added at the end to preserve their taste.

Leeks can be used raw or cooked. They can be added to soups, stews, stir-fries, sautés, and quiches, as well as pasta, cheese, and grain dishes.

References

Author name: Arpi Gasparyan

Education: General Medicine at YSMU

Last updated: February 18, 2025

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Leek

Saturated fat: Sat. Fat 0.04 g

Monounsaturated fat: Mono. Fat 0.004 g

Polyunsaturated fat: Poly. Fat 0.166 g

Chives

Saturated fat: Sat. Fat 0.146 g

Monounsaturated fat: Mono. Fat 0.095 g

Polyunsaturated fat: Poly. Fat 0.267 g

Contains less Sat. FatSaturated fat

-72.6%

Contains more Mono. FatMonounsaturated fat	+2275%
Contains more Poly. FatPolyunsaturated fat	+60.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated fat
Lower in Glycemic Index
Lower in Sugar
Lower in Sodium
Rich in vitamins
Lower in Cholesterol	Equal
Lower in price	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	47µg	212.7µg	138%
Vitamin C	12mg	58.1mg	51%
Vitamin A	83µg	218µg	15%
Folate	64µg	105µg	10%
Vitamin B6	0.233mg	0.138mg	7%
Vitamin B2	0.03mg	0.115mg	7%
Iron	2.1mg	1.6mg	6%
Manganese	0.481mg	0.373mg	5%
Vitamin E	0.92mg	0.21mg	5%
Zinc	0.12mg	0.56mg	4%
Vitamin B5	0.14mg	0.324mg	4%
Protein	1.5g	3.27g	4%
Copper	0.12mg	0.157mg	4%
Fiber	1.8g	2.5g	3%
Phosphorus	35mg	58mg	3%
Potassium	180mg	296mg	3%
Calcium	59mg	92mg	3%
Magnesium	28mg	42mg	3%
Carbs	14.15g	4.35g	3%
Vitamin B3	0.4mg	0.647mg	2%
Calories	61kcal	30kcal	2%
Vitamin B1	0.06mg	0.078mg	2%
Sodium	20mg	3mg	1%
Fats	0.3g	0.73g	1%
Choline	9.5mg	5.2mg	1%
Polyunsaturated fat	0.166g	0.267g	1%
Net carbs	12.35g	1.85g	N/A
Sugar	3.9g	1.85g	N/A
Selenium	1µg	0.9µg	0%
Saturated fat	0.04g	0.146g	0%
Monounsaturated fat	0.004g	0.095g	0%
Tryptophan	0.012mg	0.037mg	0%
Threonine	0.063mg	0.128mg	0%
Isoleucine	0.052mg	0.139mg	0%
Leucine	0.096mg	0.195mg	0%
Lysine	0.078mg	0.163mg	0%
Methionine	0.018mg	0.036mg	0%
Phenylalanine	0.055mg	0.105mg	0%
Valine	0.056mg	0.145mg	0%
Histidine	0.025mg	0.057mg	0%

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

People also compare

Leek vs Onion

Leek vs Coriander

Leek vs Parsley

Chives vs Onion

Chives vs Parsley

Chives vs Basil

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

27%

76%

Minerals Daily Need Coverage Score

26%

29%

Comparison summary

Which food is lower in Saturated fat?

Leek is lower in Saturated fat (difference - 0.106g)

Which food is lower in glycemic index?

Leek is lower in glycemic index (difference - 13)

Which food is lower in Sugar?

Chives is lower in Sugar (difference - 2.05g)

Which food contains less Sodium?

Chives contains less Sodium (difference - 17mg)

Which food is richer in vitamins?

Chives is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is cheaper?

The foods are relatively equal in price ($0.4)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.