Nutrition for Leeks
Calories, Protein, Vitamins and More
Leeks Nutrition Summary
One leek (89 grams or 0.2 lb) contains 54 calories and 1.3 grams of protein. Leeks consists of 83% water, 14% carbohydrates, 2% protein, and less than 1% of fat.Leeks are an excellent source of a few nutrients, including Vitamin C and calcium. It also contains significant amounts of dietary fiber, Vitamin A, iron, potassium, Vitamin B6 and manganese.
In one leek:
- Calories: 54
- Protein: 1.3 g
- Sugar: 3.5 g
- Dietary fiber: 1.6 g
- Fat: 0.3 g
- Sodium: 17.8 mg
See the Leeks Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Leeks, , raw.
Calories in Leeks
Leeks have 54 calories per leek or 61 calories for every 100 grams. Most of its calories are from carbohydrates.86% of calories in leeks are from carbohydrates, 9% of calories are from protein and 5% of calories are from fat.
Calories from Carbs
The majority, or 86% of the calories in leeks are from carbohydrates.
The carbs in leeks are mostly in the form of dietary fiber and sugar (31% and 69%). 1 leek has 6% of daily values or 1.6 grams of dietary fiber.
- Dietary fiber: 1.6 g
- Sugar: 3.5 g
Calories from Fat
A small portion, or 5% the calories in Leeks are from fat. Leeks are very low in total fat, with 0.3 grams per leek. Most of the fat in leeks are healthier unsaturated fats.
Leeks are cholesterol free and trans-fat free.
Leeks are cholesterol free and trans-fat free.
- Total fat: 0.3 g
- Polyunsaturated fat: 0.1 g
Omega-6 in Leeks
A source of omega-6 fatty acids, every leek of leeks contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in leeks come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.06 g
Calories Similar to Leeks
Some other vegetables with similar calories to leeks by weight:- Shallot: +10 calories
- Parsnip: +12 calories
- Artichoke: -12 calories
- Russet Potato: +16 calories
Protein in Leeks
One leek has 1.3 grams of protein or about 3% of daily recommended intake. Although leeks are relatively low in protein, it does contain all 9 essential amino acids at small amounts.- Protein: 1.34 g
- Threonine: 0.06 g
- Isoleucine: 0.05 g
- Leucine: 0.09 g
- Lysine: 0.07 g
- Phenylalanine: 0.05 g
- Valine: 0.05 g
- Histidine: 0.02 g
Protein Similar to Leeks
Some other vegetables with similar amounts of protein to leeks by weight:- Bok Choy: same
- Bamboo Shoot: same
- Sweet Potatoes: +0.1 grams
- Water Chestnut: -0.1 grams
Vitamins and Minerals in Leeks
An good source of nutrients, leeks contain abundant amounts of Vitamin C and calcium. In fact, a single leek contains 14% of recommended daily values or 10.7 milligrams of Vitamin C.Vitamins in leeks (1 leek):
- Vitamin a: 73.9 ug
- Thiamin: 0.1 mg
- Niacin: 0.4 mg
- Vitamin b6: 0.2 mg
- Vitamin c: 10.7 mg
- Vitamin e: 0.8 mg
- Folate: 57 ug
- Vitamin k: 41.8 ug
- Calcium: 52.5 mg
- Potassium: 160.2 mg
- Iron: 1.9 mg
- Magnesium: 24.9 mg
- Zinc: 0.1 mg
- Selenium: 0.9 ug
- Phosphorus: 31.2 mg
- Copper: 0.1 mg
- Manganese: 0.4 mg
- Choline: 8.5 mg
Similar to Leeks for Vitamin C
Here are some other vegetables with similarly abundant amounts of Vitamin C to leeks:- Fennel: same
- Green Bean: +0.18 MG
- Artichoke: -0.27 MG
- Bean Sprouts: +1.1 MG
Flavonoids and Carotenoids in Leeks [3]
Leeks contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids kaempferol and myricetin. In one leek of leeks:
- beta-carotene: 890 ug
- lutein + zeaxanthin: 1691 ug
- kaempferol: 2.38 mg
- myricetin: 0.2 mg
Leeks Nutrition Chart
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