Wild Leek · Allium ampeloprasum

Leeks, (bulb and lower-leaf portion), freeze-dried

Nutrition facts per 100 g · edible portion

Vegetables

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4 forms & preparations

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 Gluten-free Dairy-free

Dietary labels are inferred automatically from Leeks, (bulb and lower-leaf portion), freeze-dried'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.

16%

321 kcal Calories

30%

15.2 g Protein

27%

74.7 g Carbs

2.1 g Fat

Very good nutrient density 43/100

How many beneficial nutrients Leeks, (bulb and lower-leaf portion), freeze-dried 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), freeze-dried come from — the split across carbs, fat & protein.

321 kcal / serving

79% from carbs

Carbs 79%

74.7 g per serving
Fat 5%

2.1 g per serving
Protein 16%

15.2 g per serving

What Leeks, (bulb and lower-leaf portion), freeze-dried 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 C131% Manganese115% Folate (B9)92% Copper73% Vitamin B671% Thiamin (B1)67% Potassium51% Iron42% Magnesium38% Dietary Fiber37% Pantothenic Acid (B5)15% Selenium10%

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	74.7 g	27%
Dietary Fiber	10.4 g	37%

Fats & Fatty Acids	Amount	% DV
Total Fat	2.1 g	3%
Saturated Fat	0.3 g	1%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	1.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	691.0 mg	—
Omega-6 Fatty Acids	470.0 mg	—
Palmitic Acid	265.0 mg	—
Stearic Acid	15.0 mg	—
Oleic Acid	29.0 mg	—
Linoleic Acid	470.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	15.2 g	30%
Histidine	253.0 mg	—
Isoleucine	525.0 mg	—
Leucine	973.0 mg	—
Lysine	786.0 mg	—
Methionine	180.0 mg	—
Phenylalanine	559.0 mg	—
Threonine	640.0 mg	—
Tryptophan	117.0 mg	—
Valine	572.0 mg	—
Alanine	749.0 mg	—
Arginine	790.0 mg	—
Aspartic Acid	1,420.0 mg	—
Cystine	253.0 mg	—
Glutamic Acid	2,293.0 mg	—
Glycine	698.0 mg	—
Proline	674.0 mg	—
Serine	936.0 mg	—
Tyrosine	413.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	14.0 mcg	2%
Vitamin C	118.0 mg	131%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.8 mg	67%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	3.5 mg	22%
Vitamin B6	1.2 mg	71%
Folate (B9)	366.0 mcg	92%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.8 mg	15%

Minerals	Amount	% DV
Calcium	360.0 mg	28%
Iron	7.6 mg	42%
Magnesium	161.0 mg	38%
Phosphorus	346.0 mg	28%
Potassium	2,400.0 mg	51%
Sodium	35.0 mg	2%
Zinc	0.7 mg	6%
Copper	0.7 mg	73%
Manganese	2.6 mg	115%
Selenium	5.7 mcg	10%

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

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	6.1 g	—

About Leeks, (bulb and lower-leaf portion), freeze-dried

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), freeze-dried?

There are 321 calories in 100 g of Leeks, (bulb and lower-leaf portion), freeze-dried, or about 3 calories in 0.25 cup (1 g).

How much protein is in Leeks, (bulb and lower-leaf portion), freeze-dried?

Leeks, (bulb and lower-leaf portion), freeze-dried contains 15.2 g of protein per 100 g.

How many carbs are in Leeks, (bulb and lower-leaf portion), freeze-dried?

Leeks, (bulb and lower-leaf portion), freeze-dried has 74.7 g of carbohydrates per 100 g.

How much fat is in Leeks, (bulb and lower-leaf portion), freeze-dried?

Leeks, (bulb and lower-leaf portion), freeze-dried provides 2.1 g of total fat per 100 g.

What is Leeks, (bulb and lower-leaf portion), freeze-dried a good source of?

Leeks, (bulb and lower-leaf portion), freeze-dried is an excellent source of Vitamin C (131% DV), Manganese (115% DV), Folate (B9) (92% DV), Copper (73% DV), Vitamin B6 (71% DV) and Thiamin (B1) (67% DV) and a good source of Pantothenic Acid (B5) and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.