Leek nutrition: calories, carbs, GI, protein, fiber, fats (2024)

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

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:177mg of 1,000mg18%

Iron:6.3mg of 8mg79%

Magnesium:84mg of 420mg20%

Phosphorus:105mg of 700mg15%

Potassium:540mg of 3,400mg16%

Sodium:60mg of 2,300mg2.6%

Zinc:0.36mg of 11mg3.3%

Copper:0.36mg of 1mg40%

Manganese:1.4mg of 2mg63%

Selenium:3µg of 55µg5.5%

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%

Vitamin coverage chart

Vitamin A:5001IU of 5,000IU100%

Vitamin E :2.8mg of 15mg18%

Vitamin D:0µg of 10µg0%

Vitamin C:36mg of 90mg40%

Vitamin B1:0.18mg of 1mg15%

Vitamin B2:0.09mg of 1mg6.9%

Vitamin B3:1.2mg of 16mg7.5%

Vitamin B5:0.42mg of 5mg8.4%

Vitamin B6:0.7mg of 1mg54%

Folate:192µg of 400µg48%

Vitamin B12:0µg of 2µg0%

Choline:29mg of 550mg5.2%

Vitamin K:141µg of 120µg118%

More about vitamin coverage chart

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

0.23 mg

TOP 45%

Vitamin E

0.92 mg

TOP 47%

Vitamin B1

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

More about macronutrient chart

Protein quality breakdown

Tryptophan:36mg of 280mg13%

Threonine:189mg of 1,050mg18%

Isoleucine:156mg of 1,400mg11%

Leucine:288mg of 2,730mg11%

Lysine:234mg of 2,100mg11%

Methionine:54mg of 1,050mg5.1%

Phenylalanine:165mg of 1,750mg9.4%

Valine:168mg of 1,820mg9.2%

Histidine:75mg of 700mg11%

More about aminoacid coverage chart

Fat type information

Saturated Fat:0.04 g

Monounsaturated Fat:0 g

Polyunsaturated fat:0.17 g

More about fat type chart

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 Almond
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	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
Trans Fat	0g	N/A	100%	N/A
Folate	64µg	16%	31%	Equal to Brussels sprout
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

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NUTRITION FACTS LABEL

Nutrition Facts

___servings per container
Serving Size______________

Amount Per 100g

Calories61

% Daily Value*

0.46%

Total Fat 0.3g

0.18%

Saturated Fat0.04g

Trans Fat0g

Cholesterol0mg

0.87%

Sodium20mg

4.7%

Total Carbohydrate14g

7.2%

Dietary Fiber1.8g

Total Sugars 0g

Includes ? g Added Sugars

Protein 1.5g

Vitamin D 0mcg0

Calcium 59mg5.9%

Iron 2.1mg26%

Potassium 180mg5.3%

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

ⓘIncreased sodium consumption leads to elevated blood pressure.Source

Low in Sodium

ⓘ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

Leek nutrition: calories, carbs, GI, protein, fiber, fats (54)

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.

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.