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Nutrition Facts For Leek

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on March 15, 2024.
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Leek Nutrition Label

Leek Nutrition Facts
Serving Size: 100.00g
% Daily Value*
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Energy 23kcal (96 kj)
5%
Carbohydrates 2.40g
1%
Sugars 2.40g
Starch 0.00g
Sucrose 0.30g
Maltose 0.00g
Fructose 1.00g
Galactose -
Glucose 1.10g
Protein 1.81g
1%
Fat 0.20g
0%
Polyunsaturated fatty acids 0.10g
Monounsaturated fatty acids 0.01g
Saturated fatty acids 0.03g
Cholesterol 0.00mg
Sterols 32.50mg
Iron 0.60mg
3%
Vitamin d 0.00ug
0%
Calcium 32.00mg
3%
Chromium 3.00ug
12%
Sodium 6.50mg
0%
Iodine 1.00ug
1%
Copper 0.05mg
0%
Salt 16.56mg
1%
Selenium 0.40ug
1%
Vitamin e 0.34mg
2%
Zinc 0.40mg
5%
Vitamin c 25.00mg
33%
Vitamin b12 0.00ug
0%
Vitamin a (rae) 83.37ug
12%
Vitamin b1 0.15mg
14%
Vitamin b2 0.02mg
2%
Vitamin b6 0.25mg
19%
Manganese 0.19mg
11%
Magnesium 15.00mg
5%
Potassium 320.00mg
14%
Fluoride 0.01mg
0%
Phosphorus 50.00mg
7%
Vitamin k 54.00ug
60%
Fibre, total 2.10g
1%
Fibre, dietary 2.10g
8%
Niacin equivalents 0.90mg
6%
Molybdenum 0.01mg
0%
Folate 56.00ug
14%
Alcohol 0.00g
0%
Polyols 0.00g
0%
Water 91.00g
3%

*The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet.

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Common Questions about Leek

What is LEEK?

Leek is a vegetable that belongs to the Allium family, which also includes garlic and onions. It has a mild, onion-like flavor and is often used in soups, stews, and as a flavorful addition to various dishes. Leeks are a good source of vitamins A, K, and C, as well as minerals like iron and manganese.

What are the health benefits of leeks?

Leeks are a nutritious vegetable that are low in calories and high in vitamin K, which is important for blood clotting and bone health. They also provide vitamins A and C, as well as fiber, which can support a healthy digestive system. Additionally, leeks contain various minerals and antioxidants that can contribute to overall health and wellness.

What are the health risks associated with eating leeks?

While leeks are generally safe for consumption, some individuals may be allergic to them. Allergic reactions to leeks can lead to symptoms such as skin rashes, swelling, or difficulty breathing. Additionally, consuming excessive amounts of leeks may cause digestive discomfort in some people. It's important to consult a healthcare professional if you experience any adverse reactions after consuming leeks.

How much LEEK to eat per day?

The recommended daily intake of leek is around 1/2 to 1 cup, either raw or cooked. This amount provides essential nutrients and fiber, while helping to maintain a balanced diet.

Can people be allergic to leeks?

Yes, individuals can be allergic to leeks. Allergic reactions to leeks are generally rare, but they can occur. Symptoms of a leek allergy may include skin rashes, itching, swelling, or digestive issues. If you suspect an allergy to leeks, it's important to consult with a healthcare professional for proper diagnosis and guidance.

Leek Calorie Breakdown

The ratio of macro elements (protein, fat, carbs) in Leek

Fat 10%
Carbohydrates 52%
Protein 39%

Protein Amino Acids Profile

The ratio of amino acids in Leek. See full profile

Tryptophan 1%
Methionine 1%
Cystine 2%
Histidine 2%
Tyrosine 3%
Isoleucine 4%
Phenylalanine 4%
Valine 4%
Threonine 5%
Proline 5%
Glycine 5%
Alanine 6%
Lysine 6%
Arginine 6%
Serine 7%
Leucine 8%
Aspartic acid 11%
Glutamic acid 18%

Component Breakdown for Leek

Macro
Minerals
Vitamins
Amino acids
Carbo-hydrate
Energy 23kcal
(95.77kj)
5% of 478.01kcal
(2000kj)
Carbohydrates 2.40g
1% of (250.00 g)
Sugars 2.40g
Starch 0.00g
Sucrose 0.30g
Maltose 0.00g
Fructose 1.00g
Galactose -
Glucose 1.10g
Protein 1.81g
1% of (125.00 g)
Fat 0.20g
0% of (55.56 g)
Polyunsaturated fatty acids 0.10g
Monounsaturated fatty acids 0.01g
Saturated fatty acids 0.03g
Cholesterol 0.00mg
Sterols 32.50mg
Alcohol 0.00g
0% of (10 g)
Water 91.00g
3% of (3000 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Iron 0.60mg
3% of (18 mg)
Calcium 32.00mg
3% of (1000 mg)
Chromium 3.00ug
12% of (25 ug)
Sodium 6.50mg
0% of (1500 mg)
Iodine 1.00ug
1% of (150 ug)
Copper 0.05mg
0% of (900 mg)
Salt 16.56mg
1% of (2300 mg)
Selenium 0.40ug
1% of (55 ug)
Zinc 0.40mg
5% of (8 mg)
Manganese 0.19mg
11% of (1.8 mg)
Magnesium 15.00mg
5% of (310 mg)
Potassium 320.00mg
14% of (2300 mg)
Fluoride 0.01mg
0% of (3 mg)
Phosphorus 50.00mg
7% of (700 mg)
Molybdenum 0.01mg
0% of (45 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin d 0.00ug
0% of (15 ug)
Vitamin e 0.34mg
2% of (15 mg)
Vitamin c 25.00mg
33% of (75 mg)
Vitamin b12 0.00ug
0% of (2.4 ug)
Vitamin a (rae) 83.37ug
12% of (700 ug)
Vitamin b1 0.15mg
14% of (1.1 mg)
Vitamin b2 0.02mg
2% of (1.1 mg)
Vitamin b6 0.25mg
19% of (1.3 mg)
Vitamin k 54.00ug
60% of (90 ug)
Niacin equivalents 0.90mg
6% of (14 mg)
Folate 56.00ug
14% of (400 ug)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Tryptophan 0.01g
3% of (0.4 g)
Threonine 0.06g
5% of (1.4 g)
Isoleucine 0.05g
4% of (1.4 g)
Leucine 0.10g
3% of (3 g)
Lysine 0.08g
3% of (2.7 g)
Methionine 0.02g
3% of (0.7 g)
Cystine 0.03g
4% of (0.7 g)
Phenylalanine 0.06g
5% of (1.2 g)
Tyrosine 0.04g
3% of (1.2 g)
Valine 0.06g
3% of (1.7 g)
Arginine 0.08g
Histidine 0.03g
3% of (1 g)
Alanine 0.07g
Aspartic acid 0.14g
Glutamic acid 0.23g
Glycine 0.07g
Proline 0.07g
Serine 0.09g
Hydroxyproline -
Asparagine -
Cysteine -
Glutamine -
Taurine -
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Fibre, total 2.10g
1% of (400 g)
Fibre, dietary 2.10g
8% of (25 g)
Polyols 0.00g
0% of (10 g)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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