Wild Leek · Allium ampeloprasum

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt Leeks, (bulb and lower leaf-portion), raw Leeks, (bulb and lower-leaf portion), freeze-dried

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

31 kcal Calories

0.8 g Protein

7.6 g Carbs

0.2 g Fat

Very good nutrient density 45/100

How many beneficial nutrients Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

31 kcal / serving

86% from carbs

Carbs 86%

7.6 g per serving
Fat 5%

0.2 g per serving
Protein 9%

0.8 g per serving

What Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K21% Manganese11%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	7.6 g	3%
Dietary Fiber	1.0 g	4%
Total Sugars	2.1 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	66.0 mg	—
Omega-6 Fatty Acids	45.0 mg	—
Palmitic Acid	25.0 mg	—
Stearic Acid	1.0 mg	—
Oleic Acid	3.0 mg	—
Linoleic Acid	45.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	0.8 g	2%
Histidine	14.0 mg	—
Isoleucine	28.0 mg	—
Leucine	52.0 mg	—
Lysine	42.0 mg	—
Methionine	10.0 mg	—
Phenylalanine	30.0 mg	—
Threonine	34.0 mg	—
Tryptophan	6.0 mg	—
Valine	31.0 mg	—
Alanine	40.0 mg	—
Arginine	42.0 mg	—
Aspartic Acid	76.0 mg	—
Cystine	14.0 mg	—
Glutamic Acid	123.0 mg	—
Glycine	37.0 mg	—
Proline	36.0 mg	—
Serine	50.0 mg	—
Tyrosine	22.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	41.0 mcg	5%
Vitamin C	4.2 mg	5%
Vitamin D	0.0 mcg	0%
Vitamin E	0.5 mg	3%
Vitamin K	25.4 mcg	21%
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.2 mg	1%
Vitamin B6	0.1 mg	7%
Folate (B9)	24.0 mcg	6%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	1%

Minerals	Amount	% DV
Calcium	30.0 mg	2%
Iron	1.1 mg	6%
Magnesium	14.0 mg	3%
Phosphorus	17.0 mg	1%
Potassium	87.0 mg	2%
Sodium	10.0 mg	0%
Zinc	0.1 mg	1%
Copper	0.1 mg	7%
Manganese	0.2 mg	11%
Selenium	0.5 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.6 g	—

About Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt

Wild leek, better known in North America as ramps, is a wild spring onion foraged from the woodlands of the Appalachian region and beyond. Prized for a bold flavor that lands somewhere between garlic and sweet onion, ramps have broad, smooth green leaves and slender white bulbs, and both parts are edible. Their brief early-spring season has turned them into a coveted seasonal delicacy sought after by chefs and home cooks.

Nutritionally they offer vitamin A, vitamin C, vitamin K, folate, and antioxidants for very few calories. Ramps are wonderful sauteed in butter, grilled, blended into a vivid pesto, scrambled with eggs, or pickled to enjoy long after the season ends. A word of caution: ramps are slow-growing and have been overharvested in many areas, so gather them responsibly, taking only leaves or a small share of any patch.

Use them soon after picking, since their fragrance fades fast, and wrap them in a damp towel in the refrigerator to hold them a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt?

There are 31 calories in 100 g of Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt, or about 38 calories in 1 leek (124 g).

How much protein is in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt?

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt contains 0.8 g of protein per 100 g.

How many carbs are in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt?

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt has 7.6 g of carbohydrates per 100 g.

How much fat is in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt?

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt provides 0.2 g of total fat per 100 g.

What is Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt a good source of?

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt is an excellent source of Vitamin K (21% DV) and a good source of Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.