Leeks
Leeks, raw
Nutrition Facts & Macros
| Amount Per Serving | ||
|---|---|---|
| Calories 60 | Calories from Fat 0 | |
| % Daily Value* | ||
| Total Fat 0g | 0% | |
| Saturated Fat 0g | 0% | |
| Monounsaturated Fat 0g | ||
| Polyunsaturated (PUFA) 0.1g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 18mg | 1% | |
| Total Carbohydrate 13g | 5% | |
| Dietary Fiber 2g | 6% | |
| Sugar 3g | ||
| Alcohol 0g | ||
| Protein 1g | 1% | |
| Vitamin C 11mg | 12% | |
| Vitamin D 0IU | 0% | |
| Iron 1.9mg | 10% | |
| Calcium 53mg | 4% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0.2mg | 12% | |
| Vitamin K 42mcg | 42% | |
| Vitamin E 0.8mg | 5% | |
| Vitamin A 1484IU | 30% | |
| Folate 57mcg | 14% | |
| Potassium 160mg | 3% | |
| Magnesium 25mg | 6% | |
| Zinc 0.1mg | 1% | |
| Niacin 0.4mg | 2% | |
| Riboflavin 0mg | 2% | |
| Thiamin 0.1mg | 4% | |
| Phosphorus 31mg | 2% | |
| Selenium 1mcg | 2% | |
| Manganese 0.4mg | 19% | |
| Copper 0.1mg | 12% | |
| Choline 8mg | 2% | |
| Pantothenic acid 0.1mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Macronutrient Profile
Other Nutrients
| Ash | 0.9g | |
|---|---|---|
| Water | 73.9g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 227kJ | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 73.9mcg | |
| Carotene, beta | 890mcg | |
| Carotene, alpha | 0mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 1691mcg | |
| Folic acid | 0mcg | |
| Folate, food | 57mcg | |
| Folate, DFE | 57mcg | |
| Tryptophan | 0g | |
| Threonine | 0.1g | |
| Isoleucine | 0g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Cystine | 0g | |
| Phenylalanine | 0g | |
| Tyrosine | 0g | |
| Valine | 0g | |
| Arginine | 0.1g | |
| Histidine | 0g | |
| Alanine | 0.1g | |
| Aspartic acid | 0.1g | |
| Glutamic acid | 0.2g | |
| Glycine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
Leeks FAQ
Table of Contents
Are leeks low FODMAP?
No, leeks are not low FODMAP. The green tops of the vegetables are considered low but the white bulb and light green parts have a high FODMAP content, which can trigger bloating and other symptoms in people with IBS.
Are leeks keto?
Yes, leeks can fit into a keto diet. They contain about 14 grams of carbs per 100 grams, of which 1.8 grams are fiber. The net carbs (total carbs minus fiber) come to around 12.2 grams per 100 grams. This might seem a little high, but since leeks are typically used in moderation as a flavoring agent, they're unlikely to push you out of ketosis.
Are leeks high in carbs?
Leeks contain a moderate amount of carbs. They have about 14 grams of carbs per 100 grams. To put that into perspective, the recommended daily intake of carbs for a balanced diet is about 300 grams.
Are leeks high in fiber?
Yes, leeks are a good source of dietary fiber. They provide about 1.8 grams of fiber per 100 grams. The recommended daily value for fiber is about 25 to 30 grams, so leeks can contribute to achieving this target.
Are leeks high in iron?
Leeks are not particularly high in iron. A 100g serving of leeks provides about 2.1mg of iron, which is about 11% of the recommended daily value for adults, set at 18mg.
Are leeks high in potassium?
Yes, leeks are high in potassium. A 100g serving of leeks contains around 180mg of potassium. The daily value for potassium is 4700mg for adults, so a serving of leeks contributes to around 4% of your daily potassium needs.
Are leeks high in histamine?
Leeks are considered to be low in histamine. Histamine levels can be influenced by many factors including storage time and conditions but generally, fresh leeks do not contribute significantly to dietary histamine.
Are leeks high in vitamin K?
Yes, leeks are very high in Vitamin K. There is about 47 micrograms (mcg) of vitamin K in 100g of leeks, which makes up around 39% of the recommended dietary allowance (RDA) for adults (120mcg for men and 90mcg for women).
Are leeks gluten free?
Yes, leeks are naturally gluten-free. They are a plant-based food from the Allium family, shared with onions and garlic. There should be no gluten in leeks unless they've been cross-contaminated with gluten-containing foods or processed with ingredients that include gluten.
What are some alternatives to leeks?
If you're unable to find leeks or want to try a different ingredient, there are several alternatives that you can use. Onions and garlic are the closest relatives to leeks, specifically green onions or scallions which have a similar flavor and texture. Shallots are also a good substitute as they offer a mild flavor similar to that of the leek. If it's a matter of taste preference, fennel stalks or celery can provide a different flavor profile while still adding that crucial aromatic component to dishes.