Wild Leek · Allium ampeloprasum
Leeks, (bulb and lower leaf-portion), raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Leeks, (bulb and lower leaf-portion), raw'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.
Very good nutrient density 46/100
How many beneficial nutrients Leeks, (bulb and lower leaf-portion), raw 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), raw come from — the split across carbs, fat & protein.
87% from carbs
-
Carbs 87%14.2 g per serving
-
Fat 4%0.3 g per serving
-
Protein 9%1.5 g per serving
What Leeks, (bulb and lower leaf-portion), raw 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).
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 | 14.2 g | |
| Dietary Fiber | 1.8 g | |
| Total Sugars | 3.9 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 99.0 mg | — |
| Omega-6 Fatty Acids | 67.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 38.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 4.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 67.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.5 g | |
| Histidine | 25.0 mg | — |
| Isoleucine | 52.0 mg | — |
| Leucine | 96.0 mg | — |
| Lysine | 78.0 mg | — |
| Methionine | 18.0 mg | — |
| Phenylalanine | 55.0 mg | — |
| Threonine | 63.0 mg | — |
| Tryptophan | 12.0 mg | — |
| Valine | 56.0 mg | — |
| Alanine | 74.0 mg | — |
| Arginine | 78.0 mg | — |
| Aspartic Acid | 140.0 mg | — |
| Cystine | 25.0 mg | — |
| Glutamic Acid | 226.0 mg | — |
| Glycine | 69.0 mg | — |
| Proline | 66.0 mg | — |
| Serine | 92.0 mg | — |
| Tyrosine | 41.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 83.0 mcg | |
| Vitamin C | 12.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.9 mg | |
| Vitamin K | 47.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.4 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 64.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg | |
| Choline | 9.5 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 59.0 mg | |
| Iron | 2.1 mg | |
| Magnesium | 28.0 mg | |
| Phosphorus | 35.0 mg | |
| Potassium | 180.0 mg | |
| Sodium | 20.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.5 mg | |
| Selenium | 1.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.1 g | — |
About Leeks, (bulb and lower leaf-portion), raw
Leeks are the onion family's gentle giant — long, white-and-green stalks with a sweeter, milder, more delicate flavor than their cousins. Softened slowly in butter they turn meltingly sweet, the quiet foundation of soups (most famously leek and potato), tarts and braises.
They share the onion family's beneficial sulfur compounds and bring vitamin K, vitamin A (from carotenoids), manganese, folate and fiber, all for modest calories. The dark green tops, often discarded, hold the most nutrients and are well worth saving for stocks.
Mild, sweet and versatile, leeks are an easy way to build flavor gently — just be sure to wash them well, as grit loves to hide between their layers.
Nutrition data from 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), raw?
There are 61 calories in 100 g of Leeks, (bulb and lower leaf-portion), raw, or about 54 calories in 1 leek (89 g).
How much protein is in Leeks, (bulb and lower leaf-portion), raw?
Leeks, (bulb and lower leaf-portion), raw contains 1.5 g of protein per 100 g.
How many carbs are in Leeks, (bulb and lower leaf-portion), raw?
Leeks, (bulb and lower leaf-portion), raw has 14.2 g of carbohydrates per 100 g.
How much fat is in Leeks, (bulb and lower leaf-portion), raw?
Leeks, (bulb and lower leaf-portion), raw provides 0.3 g of total fat per 100 g.
What is Leeks, (bulb and lower leaf-portion), raw a good source of?
Leeks, (bulb and lower leaf-portion), raw is an excellent source of Vitamin K (39% DV) and Manganese (21% DV) and a good source of Folate (B9), Vitamin B6, Vitamin C, Copper and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.
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