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Leeks, (bulb and lower-leaf portion), freeze-dried

Vegetables and Vegetable Products Sr Legacy
321 Calories
15.2g Protein
74.7g Carbs
2.1g Fat
10.4g Fiber
Nutrition Facts
Serving Size 100 g
Calories 321
% Daily Value*
Total Fat 2.1g 3%
Saturated Fat 0.3g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 35mg 2%
Total Carbohydrate 74.7g 27%
Dietary Fiber 10.4g 37%
Total Sugars 0g
Protein 15.2g 30%
Vitamin D 0mcg 0%
Calcium 360mg 28%
Iron 7.6mg 42%
Potassium 2,400mg 51%

* 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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Protein 15.2g 17%
Carbs 74.7g 81%
Fat 2.1g 2%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 118 MG 131%
Thiamin 0.8 MG 67%
Riboflavin 0.4 MG 31%
Niacin 3.5 MG 22%
Pantothenic acid 0.8 MG 15%
Vitamin B-6 1.2 MG 71%
Folate, total 366 UG 92%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 14 UG 2%
Vitamin D (D2 + D3) 0 UG 0%

Minerals

Nutrient Amount % DV
Calcium, Ca 360 MG 28%
Iron, Fe 7.6 MG 42%
Magnesium, Mg 161 MG 38%
Phosphorus, P 346 MG 28%
Potassium, K 2,400 MG 51%
Sodium, Na 35 MG 2%
Zinc, Zn 0.7 MG 6%
Copper, Cu 0.7 MG 73%
Manganese, Mn 2.6 MG 115%
Selenium, Se 5.7 UG 10%

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Food Calories Protein Carbs Fat
Squash, winter, butternut, cooked, baked, with salt 40 0.9g 10.5g 0.1g Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt 93 4.3g 20.0g 0.9g Water convolvulus, cooked, boiled, drained, with salt 20 2.1g 3.7g 0.2g Sweet potato leaves, cooked, steamed, with salt 35 2.2g 7.4g 0.3g Sweet potato, cooked, baked in skin, flesh, with salt 90 2.0g 20.7g 0.2g Taro, shoots, cooked, with salt 14 0.7g 3.2g 0.1g

Nutrition Highlights

  • Good source of protein with 15.2g per 100g.
  • Very low in fat (2.1g per 100g).
  • High in dietary fiber (10.4g per 100g), supporting digestive health.
  • Good source of Calcium, Ca (28% DV).
  • Good source of Iron, Fe (42% DV).
  • Good source of Magnesium, Mg (38% DV).

About Leeks, (bulb and lower-leaf portion), freeze-dried

This vegetable is a member of the allium family, closely related to onions and garlic, but with a milder, sweeter flavor. The freeze-dried version preserves its delicate taste and nutritional value, making it a convenient pantry staple. It's an excellent source of vitamins A, C, and K, along with folate and manganese. The high fiber content supports digestive health, while its antioxidant compounds may contribute to overall wellness.

In the kitchen, this ingredient shines in soups, stews, and casseroles, where it adds depth and subtle sweetness. It reconstitutes quickly in liquid, making it perfect for risottos, quiches, and savory tarts. Health-conscious cooks appreciate its versatility in low-calorie, nutrient-dense meals. The concentrated form means a little goes a long way, providing both flavor and nutrition without excess calories. Whether used as a primary ingredient or a flavor enhancer, it's a valuable addition to a balanced diet.

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