Leeks, (bulb and lower leaf-portion), raw
* 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 | 12 MG | 13% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 64 UG | 16% | |
| Choline, total | 9.5 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 83 UG | 9% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 47 UG | 39% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 59 MG | 5% | |
| Iron, Fe | 2.1 MG | 12% | |
| Magnesium, Mg | 28 MG | 7% | |
| Phosphorus, P | 35 MG | 3% | |
| Potassium, K | 180 MG | 4% | |
| Sodium, Na | 20 MG | 1% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.5 MG | 21% | |
| Selenium, Se | 1 UG | 2% |
Nutrition Highlights
- Low in calories with 61 kcal per 100g.
- Very low in fat (0.3g per 100g).
- Good source of Manganese, Mn (21% DV).
- Good source of Vitamin K (phylloquinone) (39% DV).
About Leeks, (bulb and lower leaf-portion), raw
This vegetable is a member of the allium family, closely related to onions, garlic, and chives. It has a mild, sweet flavor and consists of long, cylindrical white bulbs with broad, flat green leaves. Unlike onions, it grows in a layered structure and is prized for its delicate taste. It's a good source of vitamin K, vitamin A, folate, and manganese, and provides a modest amount of dietary fiber, which supports digestive health. With only 61 calories per 100 grams, it's a low-calorie option that can add bulk and flavor to meals without significantly increasing energy intake.
In the kitchen, it's often used as a base for soups, stews, and sauces, where its subtle sweetness enhances other ingredients. The white and light green parts are most commonly used, while the tougher dark green tops can be saved for making vegetable stock. It can also be sliced and sautéed, grilled, or braised as a side dish. Because of its mildness, it pairs well with potatoes, dairy, and herbs, making it a versatile ingredient in both rustic and refined dishes.
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