Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4.2 MG | 5% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.2 MG | 1% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 24 UG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 41 UG | 5% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 25.4 UG | 21% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 30 MG | 2% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 17 MG | 1% | |
| Potassium, K | 87 MG | 2% | |
| Sodium, Na | 10 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.2 MG | 11% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (31 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Vitamin K (phylloquinone) (21% DV).
About Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt
A member of the allium family, alongside onions, garlic, and chives, this vegetable offers a mild, slightly sweet onion-like flavor. The edible portion includes the white bulb and the pale green lower leaves, often enjoyed after cooking. Nutritionally, it's a low-calorie food, making it a valuable addition to a weight-conscious diet. It provides a source of carbohydrates, predominantly in the form of fiber, which contributes to digestive health and helps promote feelings of fullness. While it delivers a modest amount of protein and fat, its primary benefit lies in its micronutrient content, including vitamins K and A, as well as several antioxidants.
In the kitchen, this vegetable is incredibly versatile. It can be simmered, sautéed, roasted, or braised. The leek's subtle flavor profile makes it a welcome addition to a variety of dishes. Many cooks use the tender white and light green parts as a base for soups and stews, adding a depth of flavor that complements other ingredients. It can also be incorporated into quiches, gratins, and other savory baked goods. Consider using it as a substitute for onions in many recipes, or simply enjoy it as a side dish, lightly seasoned with herbs and a touch of lemon juice.
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