Leek Nutrition Facts, Vitamins and Benefits

Leek benefits and place in a balanced diet

• Leek provides 1.8 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• A 100 g serving contains about 12 mg of vitamin C. Vitamin C contributes to normal immune function, collagen formation and protection of cells from oxidative stress.
• Its potassium content is approximately 180 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 28 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• It contains about 2.1 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.
• The recorded folate value is about 64 µg per 100 g. Folate contributes to normal blood formation and cell division.

Leek nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 100 g reference serving.

How many calories are in Leek?

100 g (about 3.5 oz) provides approximately 61 kcal. A 100 g reference serving provides approximately 61 kcal. Values vary with variety, ripeness and preparation.

How to use Leek in the kitchen

Leek can be used raw when food-safe or prepared by steaming, roasting, sautéing, simmering or adding to soups and salads, depending on the ingredient.