Home/Fruit & vegetables/Leeks
🥬

Fruit & vegetables

Leeks

Leeks nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
61kcal
255 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.5 g
3% RI*
Carbohydrates14.2 g
5% RI*
Fat0.3 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre1.8 g
7% RI*
Sugars3.9 g
4% RI*

Vitamins

Vitamin C12.0 mg
15% RI*
Vitamin E0.9 mg
8% RI*
Vitamin K47.0 µg
63% RI*
Vitamin B60.2 mg
16% RI*
Folate64.0 µg
32% RI*

Minerals

Calcium59.0 mg
7% RI*
Iron2.1 mg
15% RI*
Magnesium28.0 mg
7% RI*
Phosphorus35.0 mg
5% RI*
Potassium180.0 mg
9% RI*
Sodium20.0 mg
1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind leeks

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

+

THE UPSIDE

Why it can be a great choice

  • Is rich in vitamin K (47.0 µg per 100 g), which supports normal blood clotting and bone health.
  • Contributes folate (64 µg per 100 g), needed for normal cell division and blood formation.
  • Its high water content can help add volume and hydration to meals.
!

THE DOWNSIDE

What to keep in mind

  • Contains fructans that can trigger bloating or abdominal discomfort in people sensitive to FODMAPs.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.