Vegetables

Leeks Nutrition Facts

Leeks are a vegetable whose variety, edible portion, and raw or cooked state affect its composition. They provide dietary fiber and potassium.

Calories61

Protein1.5 g

Carbs14.2 g

Fat0.3 g

ProteinCarbsFat

Nutrition for 100 g

Calories61 kcal

Protein1.5 g

Total Fat0.3 g

Carbohydrates14.2 g

Fiber3 g

Sodium18 mg

Total Sugars3.1485 g

Source: USDA FoodData Central, record 169246

Nutrients

Full nutrient profile

Proximates

Water87.43 g

Nitrogen0.2348 g

Protein1.4675 g

Ash0.8188 g

Carbohydrates

Fiber, total dietary3 g

Sugars, Total3.1485 g

Sucrose0.66 g

Glucose1.064 g

Fructose1.362 g

Lactose0.03125 g

Maltose0.03125 g

Minerals

Calcium, Ca51.41 mg

Iron, Fe0.761 mg

Magnesium, Mg15.68 mg

Phosphorus, P34.56 mg

Potassium, K319 mg

Sodium, Na17.66 mg

Zinc, Zn0.293 mg

Copper, Cu0.05698 mg

Manganese, Mn0.1238 mg

Vitamins and other components

Vitamin B-60.2083 mg

Biotin2.938 ug

Interesting fact

A Quarter Day Of Vitamin K

One boiled leek carries about 31.5 micrograms of vitamin K, roughly a quarter of the 120-microgram adult Daily Value. The same leek supplies only about 5 mg of vitamin C, since that one leaches into the cooking water.

Source: USDA National Agricultural Library

Practical guidance

How to choose and store Leeks

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.9gC 10.3gF 0.4g

Put the numbers to work

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