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 per 100-gram serving | 61 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12.35 grams |
| Serving Size ⓘ Serving sizes are 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 | 33mg |
Vitamin A ⓘHigher in Vitamin A content than 84% of foods
Vitamin C ⓘHigher in Vitamin C content than 77% of foods
Folate, food ⓘHigher in Folate, food content than 74% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 70% of foods
Folate ⓘHigher in Folate content than 69% of foods
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
Calcium:
59 mg of 1,000 mg
6%
Iron:
2.1 mg of 8 mg
26%
Magnesium:
28 mg of 420 mg
7%
Phosphorus:
35 mg of 700 mg
5%
Potassium:
180 mg of 3,400 mg
5%
Sodium:
20 mg of 2,300 mg
1%
Zinc:
0.12 mg of 11 mg
1%
Copper:
0.12 mg of 1 mg
13%
Manganese:
0.481 mg of 2 mg
21%
Selenium:
1 µg of 55 µg
2%
Choline:
9.5 mg of 550 mg
2%
Mineral chart - relative view
Calcium
59 mg
TOP 31%
Magnesium
28 mg
TOP 35%
Iron
2.1 mg
TOP 36%
Manganese
0.481 mg
TOP 38%
Copper
0.12 mg
TOP 45%
Potassium
180 mg
TOP 64%
Sodium
20 mg
TOP 81%
Selenium
1 µg
TOP 82%
Phosphorus
35 mg
TOP 82%
Choline
9.5 mg
TOP 86%
Zinc
0.12 mg
TOP 89%
Vitamin coverage chart
Vitamin A:
1667 IU of 5,000 IU
33%
Vitamin E :
0.92 mg of 15 mg
6%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
12 mg of 90 mg
13%
Vitamin B1:
0.06 mg of 1 mg
5%
Vitamin B2:
0.03 mg of 1 mg
2%
Vitamin B3:
0.4 mg of 16 mg
3%
Vitamin B5:
0.14 mg of 5 mg
3%
Vitamin B6:
0.233 mg of 1 mg
18%
Folate:
64 µg of 400 µg
16%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
47 µg of 120 µg
39%
Vitamin chart - relative view
Vitamin A
1667 IU
TOP 16%
Vitamin C
12 mg
TOP 23%
Folate
64 µg
TOP 31%
Vitamin K
47 µg
TOP 44%
Vitamin B6
0.233 mg
TOP 45%
Vitamin E
0.92 mg
TOP 47%
Vitamin B1
0.06 mg
TOP 67%
Vitamin B3
0.4 mg
TOP 81%
Vitamin B5
0.14 mg
TOP 86%
Vitamin B2
0.03 mg
TOP 87%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.5 g of 50 g
3%
Fats:
Daily Value: 0%
0.3 g of 65 g
0%
Carbs:
Daily Value: 5%
14.15 g of 300 g
5%
Water:
Daily Value: 4%
83 g of 2,000 g
4%
Other:
1.05 g
Protein quality breakdown
Tryptophan:
12 mg of 280 mg
4%
Threonine:
63 mg of 1,050 mg
6%
Isoleucine:
52 mg of 1,400 mg
4%
Leucine:
96 mg of 2,730 mg
4%
Lysine:
78 mg of 2,100 mg
4%
Methionine:
18 mg of 1,050 mg
2%
Phenylalanine:
55 mg of 1,750 mg
3%
Valine:
56 mg of 1,820 mg
3%
Histidine:
25 mg of 700 mg
4%
Fat type information
Saturated Fat:
0.04 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.166 g
Fiber content ratio for Leek
Sugar:
3.9 g
Fiber:
1.8 g
Other:
8.45 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 Cheddar Cheese
|
| Vitamin C | 12mg | 13% | 23% |
4.4 times less than Lemon
|
| Net carbs | 12.35g | N/A | 41% |
4.4 times less than Chocolate
|
| Carbs | 14.15g | 5% | 42% |
2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.1mg | 26% | 36% |
1.2 times less than Beef broiled
|
| Calcium | 59mg | 6% | 31% |
2.1 times less than Milk
|
| Potassium | 180mg | 5% | 64% |
1.2 times more than Cucumber
|
| Magnesium | 28mg | 7% | 35% |
5 times less than Almond
|
| 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 | 1667IU | 33% | 16% |
10 times less than Carrot
|
| Vitamin A RAE | 83µg | 9% | 30% | |
| Vitamin E | 0.92mg | 6% | 47% |
1.6 times less than Kiwifruit
|
| Selenium | 1µg | 2% | 82% | |
| Manganese | 0.48mg | 21% | 38% | |
| 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 seed
|
| 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
|
| Folate | 64µg | 16% | 31% |
Equal to Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| 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%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 20mg
5%
Total Carbohydrate
14g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
59mg
6%
Iron
2mg
25%
Potassium
180mg
5%
*
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.