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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

Top nutrition facts for Leek

Leek
Calories  ⓘ Calories for selected serving 61 kcal
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)
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
TOP 16% Vitamin A ⓘHigher in Vitamin A content than 84% of foods
TOP 23% Vitamin C ⓘHigher in Vitamin C content than 77% of foods
TOP 26% Folate, food ⓘHigher in Folate, food content than 74% of foods
TOP 30% Vitamin A ⓘHigher in Vitamin A content than 70% of foods
TOP 31% Folate ⓘHigher in Folate content than 69% of foods

Leek calories (kcal)

Calories for different serving sizes of leek Calories Weight
Calories in 100 grams 61
Calories in 1 slice 4 6 g
Calories in 1 cup 54 89 g
Calories in 1 leek 54 89 g
Calories for different varieties of leek Calories Weight
Leeks, (bulb and lower leaf-portion), raw (this food) 61 100 g
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt 31 100 g
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt 31 100 g
Leeks, (bulb and lower-leaf portion), freeze-dried 321 100 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.
32

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 18% 79% 20% 15% 16% 2.6% 3.3% 40% 63% 5.5%
Calcium: 177mg of 1,000mg 18%
Iron: 6.3mg of 8mg 79%
Magnesium: 84mg of 420mg 20%
Phosphorus: 105mg of 700mg 15%
Potassium: 540mg of 3,400mg 16%
Sodium: 60mg of 2,300mg 2.6%
Zinc: 0.36mg of 11mg 3.3%
Copper: 0.36mg of 1mg 40%
Manganese: 1.4mg of 2mg 63%
Selenium: 3µg of 55µg 5.5%
More about mineral coverage chart

Mineral chart - relative view

Calcium
59 mg
TOP 31%
Magnesium
28 mg
TOP 35%
Iron
2.1 mg
TOP 36%
Manganese
0.48 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%
Zinc
0.12 mg
TOP 89%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 28% 18% 0% 40% 15% 6.9% 7.5% 8.4% 54% 48% 0% 5.2% 118%
Vitamin A: 249µg of 900µg 28%
Vitamin E: 2.8mg of 15mg 18%
Vitamin D: 0µg of 20µg 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%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin C
12 mg
TOP 23%
Vitamin A
83 µg
TOP 30%
Folate
64 µg
TOP 31%
Vitamin K
47 µg
TOP 44%
Vitamin B6
0.23 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%
Choline
9.5 mg
TOP 86%
Vitamin B2
0.03 mg
TOP 87%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
More about vitamin chart - relative view

Macronutrients chart

2% 15% 81% 2%
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
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 13% 18% 11% 11% 11% 5.1% 9.4% 9.2% 11%
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%
More about aminoacid coverage chart

Fat type information

19% 2% 79%
Saturated fat: 0.04 g
Monounsaturated fat: 0 g
Polyunsaturated fat: 0.17 g
More about fat type chart

Fiber content ratio for Leek

28% 13% 60%
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
Vitamin A 83µg 9% 30%
Calories 61kcal 3% 83% 1.3 times more than OrangeOrange
Protein 1.5g 4% 81% 1.9 times less than BroccoliBroccoli
Fats 0.3g 0% 85% 111 times less than CheeseCheese
Vitamin C 12mg 13% 23% 4.4 times less than LemonLemon
Net carbs 12g N/A 41% 4.4 times less than ChocolateChocolate
Carbs 14g 5% 42% 2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 28mg 7% 35% 5 times less than AlmondsAlmonds
Calcium 59mg 6% 31% 2.1 times less than MilkMilk
Potassium 180mg 5% 64% 1.2 times more than CucumberCucumber
Iron 2.1mg 26% 36% 1.2 times less than Beef broiledBeef broiled
Sugar 3.9g N/A 51% 2.3 times less than Coca-ColaCoca-Cola
Fiber 1.8g 7% 39% 1.3 times less than OrangeOrange
Copper 0.12mg 13% 45% 1.2 times less than ShiitakeShiitake
Zinc 0.12mg 1% 89% 52.6 times less than Beef broiledBeef broiled
Phosphorus 35mg 5% 82% 5.2 times less than Chicken meatChicken meat
Sodium 20mg 1% 81% 24.5 times less than White breadWhite bread
Vitamin E 0.92mg 6% 47% 1.6 times less than KiwiKiwi
Selenium 1µg 2% 82%
Manganese 0.48mg 21% 38%
Vitamin B1 0.06mg 5% 67% 4.4 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 87% 4.3 times less than AvocadoAvocado
Vitamin B3 0.4mg 3% 81% 23.9 times less than Turkey meatTurkey meat
Vitamin B5 0.14mg 3% 86% 8.1 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.23mg 18% 45% 2 times more than OatsOats
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 47µg 39% 44% 2.2 times less than BroccoliBroccoli
Trans fat 0g N/A 100% N/AMargarine
Folate 64µg 16% 31% Equal to Brussels sproutsBrussels sprouts
Choline 9.5mg 2% 86%
Saturated fat 0.04g 0% 87% 147.4 times less than Beef broiledBeef broiled
Monounsaturated fat 0g N/A 95% 2449.8 times less than AvocadoAvocado
Polyunsaturated fat 0.17g N/A 81% 284.2 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 25.4 times less than Chicken meatChicken meat
Threonine 0.06mg 0% 92% 11.4 times less than Beef broiledBeef broiled
Isoleucine 0.05mg 0% 94% 17.6 times less than Salmon rawSalmon raw
Leucine 0.1mg 0% 93% 25.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.08mg 0% 92% 5.8 times less than TofuTofu
Methionine 0.02mg 0% 94% 5.3 times less than QuinoaQuinoa
Phenylalanine 0.06mg 0% 93% 12.1 times less than EggEgg
Valine 0.06mg 0% 94% 36.2 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 94% 30 times less than Turkey meatTurkey meat
Caffeine 0mg 0% 100%
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
ok

Leek nutrition infographic

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.

  1. https://fdc.nal.usda.gov/food-details/169246/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.