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Leek nutrition, glycemic index, calories, and serving size

Leeks, (bulb and lower leaf-portion), raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Leek

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)
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)
Calories
61
84% Vitamin A
77% Vitamin C
74% Folate, food
70% Vitamin A
69% Calcium
Explanation: The given food contains more Vitamin A than 84% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Folate, food, Vitamin A, and Calcium.

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

Check out similar food or compare with current

Macronutrients chart

2% 15% 83% 2%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 61
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
details
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Leek nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 18% 79% 20% 15% 16% 3% 4% 40% 63% 6% 6%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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 82%
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%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 13% 18% 12% 11% 12% 6% 10% 10% 11%
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

0.04% 0.004% 0.166%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g

Fiber content ratio for Leek

3.9% 1.8% 8.45%
Sugar: 3.9 g
Fiber: 1.8 g
Other: 8.45 g

All nutrients for Leek per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 4% 81% 1.5g 1.9 times less than Broccoli
Fats 0% 85% 0.3g 111 times less than Cheese
Carbs 5% 42% 14.15g 2 times less than Rice
Calories 3% 83% 61kcal 1.3 times more than Orange
Sugar 0% 51% 3.9g 2.3 times less than Coca-Cola
Fiber 7% 39% 1.8g 1.3 times less than Orange
Calcium 6% 31% 59mg 2.1 times less than Milk
Iron 26% 36% 2.1mg 1.2 times less than Beef
Magnesium 7% 35% 28mg 5 times less than Almond
Phosphorus 5% 82% 35mg 5.2 times less than Chicken meat
Potassium 5% 64% 180mg 1.2 times more than Cucumber
Sodium 1% 81% 20mg 24.5 times less than White Bread
Zinc 1% 89% 0.12mg 52.6 times less than Beef
Copper 13% 45% 0.12mg 1.2 times less than Shiitake
Vitamin E 6% 47% 0.92mg 1.6 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 13% 23% 12mg 4.4 times less than Lemon
Vitamin B1 5% 67% 0.06mg 4.4 times less than Pea
Vitamin B2 2% 87% 0.03mg 4.3 times less than Avocado
Vitamin B3 3% 82% 0.4mg 23.9 times less than Turkey meat
Vitamin B5 3% 86% 0.14mg 8.1 times less than Sunflower seed
Vitamin B6 18% 45% 0.23mg 2 times more than Oat
Folate 16% 31% 64µg Equal to Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 39% 44% 47µg 2.2 times less than Broccoli
Tryptophan 0% 95% 0.01mg 25.4 times less than Chicken meat
Threonine 0% 92% 0.06mg 11.4 times less than Beef
Isoleucine 0% 94% 0.05mg 17.6 times less than Salmon
Leucine 0% 93% 0.1mg 25.3 times less than Tuna
Lysine 0% 92% 0.08mg 5.8 times less than Tofu
Methionine 0% 94% 0.02mg 5.3 times less than Quinoa
Phenylalanine 0% 94% 0.06mg 12.1 times less than Egg
Valine 0% 94% 0.06mg 36.2 times less than Soybean
Histidine 0% 94% 0.03mg 30 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 87% 0.04g 147.4 times less than Beef
Monounsaturated Fat 0% 95% 0g 2449.8 times less than Avocado
Polyunsaturated fat 0% 81% 0.17g 284.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/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.
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