Leek nutrition: calories, carbs, GI, protein, fiber, fats
Leeks, (bulb and lower leaf-portion), raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Leek
| Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 32 (low) |
| Calories ⓘ Calories for selected serving | 61 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 slice (6 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3.2 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 | 33 mg |
Leek calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 61 | |
| Calories in 1 cup | 54 | 89 g |
| Calories in 1 leek | 54 | 89 g |
| Calories in 1 slice | 4 | 6 g |
Leek Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
5001IU of 5,000IU
100%
Vitamin E:
2.8mg of 15mg
18%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
36mg of 90mg
40%
Vitamin B1:
0.18mg of 1mg
15%
Vitamin B2:
0.09mg of 1mg
6.9%
Vitamin B3:
1.2mg of 16mg
7.5%
Vitamin B5:
0.42mg of 5mg
8.4%
Vitamin B6:
0.7mg of 1mg
54%
Folate:
192µg of 400µg
48%
Vitamin B12:
0µg of 2µg
0%
Choline:
29mg of 550mg
5.2%
Vitamin K:
141µg of 120µg
118%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.5 g of 50 g
1.5 g (3% of DV )
Fats:
Daily Value: 0%
0.3 g of 65 g
0.3 g (0% of DV )
Carbs:
Daily Value: 5%
14.2 g of 300 g
14.2 g (5% of DV )
Water:
Daily Value: 4%
83 g of 2,000 g
83 g (4% of DV )
Other:
1.1 g
1.1 g
Protein quality breakdown
Tryptophan:
36mg of 280mg
13%
Threonine:
189mg of 1,050mg
18%
Isoleucine:
156mg of 1,400mg
11%
Leucine:
288mg of 2,730mg
11%
Lysine:
234mg of 2,100mg
11%
Methionine:
54mg of 1,050mg
5.1%
Phenylalanine:
165mg of 1,750mg
9.4%
Valine:
168mg of 1,820mg
9.2%
Histidine:
75mg of 700mg
11%
Fat type information
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.17 g
Fiber content ratio for Leek
Sugar:
3.9 g
Fiber:
1.8 g
Other:
8.5 g
All nutrients for Leek per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 61kcal | 3% | 83% |
1.3 times more than Orange
|
| Protein | 1.5g | 4% | 81% |
1.9 times less than Broccoli
|
| Fats | 0.3g | 0% | 85% |
111 times less than Cheese
|
| Vitamin C | 12mg | 13% | 23% |
4.4 times less than Lemon
|
| Net carbs | 12g | N/A | 41% |
4.4 times less than Chocolate
|
| Carbs | 14g | 5% | 42% |
2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 28mg | 7% | 35% |
5 times less than Almonds
|
| Calcium | 59mg | 6% | 31% |
2.1 times less than Milk
|
| Potassium | 180mg | 5% | 64% |
1.2 times more than Cucumber
|
| Iron | 2.1mg | 26% | 36% |
1.2 times less than Beef broiled
|
| Sugar | 3.9g | N/A | 51% |
2.3 times less than Coca-Cola
|
| Fiber | 1.8g | 7% | 39% |
1.3 times less than Orange
|
| Copper | 0.12mg | 13% | 45% |
1.2 times less than Shiitake
|
| Zinc | 0.12mg | 1% | 89% |
52.6 times less than Beef broiled
|
| Phosphorus | 35mg | 5% | 82% |
5.2 times less than Chicken meat
|
| Sodium | 20mg | 1% | 81% |
24.5 times less than White Bread
|
| Vitamin A | 83µg | 9% | 30% | |
| Vitamin E | 0.92mg | 6% | 47% |
1.6 times less than Kiwi
|
| Manganese | 0.48mg | 21% | 38% | |
| Selenium | 1µg | 2% | 82% | |
| Vitamin B1 | 0.06mg | 5% | 67% |
4.4 times less than Pea raw
|
| Vitamin B2 | 0.03mg | 2% | 87% |
4.3 times less than Avocado
|
| Vitamin B3 | 0.4mg | 3% | 81% |
23.9 times less than Turkey meat
|
| Vitamin B5 | 0.14mg | 3% | 86% |
8.1 times less than Sunflower seeds
|
| Vitamin B6 | 0.23mg | 18% | 45% |
2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 47µg | 39% | 44% |
2.2 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 64µg | 16% | 31% |
Equal to Brussels sprouts
|
| Choline | 9.5mg | 2% | 86% | |
| Saturated Fat | 0.04g | 0% | 87% |
147.4 times less than Beef broiled
|
| Monounsaturated Fat | 0g | N/A | 95% |
2449.8 times less than Avocado
|
| Polyunsaturated fat | 0.17g | N/A | 81% |
284.2 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 95% |
25.4 times less than Chicken meat
|
| Threonine | 0.06mg | 0% | 92% |
11.4 times less than Beef broiled
|
| Isoleucine | 0.05mg | 0% | 94% |
17.6 times less than Salmon raw
|
| Leucine | 0.1mg | 0% | 93% |
25.3 times less than Tuna Bluefin
|
| Lysine | 0.08mg | 0% | 92% |
5.8 times less than Tofu
|
| Methionine | 0.02mg | 0% | 94% |
5.3 times less than Quinoa
|
| Phenylalanine | 0.06mg | 0% | 93% |
12.1 times less than Egg
|
| Valine | 0.06mg | 0% | 94% |
36.2 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 94% |
30 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 61
% Daily Value*
0.46%
Total Fat
0.3g
0.18%
Saturated Fat 0.04g
0
Trans Fat
0g
0
Cholesterol 0mg
0.87%
Sodium 20mg
4.7%
Total Carbohydrate
14g
7.2%
Dietary Fiber
1.8g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.5g
Vitamin D
0mcg
0
Calcium
59mg
5.9%
Iron
2.1mg
26%
Potassium
180mg
5.3%
*
The % Daily Value (DV) 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.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Leek nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.