Nutrition for Leeks

Calories, Protein, Vitamins and More


image of leeks source

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 many nutrients, including Vitamin C, calcium and Vitamin K. 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
There is no significant amounts of saturated fat or cholesterol in leeks.

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 percent 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
There is no significant amounts of starch in leeks.

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. It also is cholestrol free. Most of the fat in leeks are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in leeks.

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:

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
There is no significant amounts of tryptophan or methionine in leeks.

Protein Similar to Leeks

Some other vegetables with similar amounts of protein to leeks by weight:

Vitamins and Minerals in Leeks

An good source of many nutrients, leeks contain abundant amounts of Vitamin C, calcium and Vitamin K. In fact, a single leek contains 46% of recommended daily values or 41.8 ug of Vitamin K. Also an excellent source of Vitamin C, a single leek contains 14% of recommended daily values or 10.7 mg 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
Minerals in leeks (1 leek):
  • 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
There is no significant amounts of riboflavin, pantothenic acid or vitamin b12 in leeks.

Similar to Leeks for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to leeks:

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

Leeks:

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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Leeks in Cooking

Leeks are in the top 10% of most popular ingredients for recipes. Leeks can be consumed raw and is often sliced, chopped or washed before cooking or serving. Most recipes call for one or two leeks.

Friends and Relatives of Leeks

Foods commonly cooked with leeks: Other similar relatives:


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