Leeks are often overlooked but actually, have a brilliant nutritional profile. They contain high levels of flavonoids, vitamin A, E and K and fiber too. If consumed regularly, they also have the benefit of protecting your heart's health, strengthening the immune system and lowering blood pressure. They're certainly a vegetable that should be consumed often as part of a healthy, Primal diet.
A rich source of: vitamin A , vitamin e, vitamin B6, vitamin C, potassium.
Leeks, raw
| Energy (kcal) | 23 |
| Energy (kJ) | 99 |
| Water (g) | 90.7 |
| Starch (g) | 0.3 |
| Total sugars (g) | 3.8 |
| Glucose (g) | 1.6 |
| Galactose (g) | 0 |
| Fructose (g) | 2 |
| Sucrose (g) | 0.2 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.5 |
| Protein (g)/100kcal | 6.5 |
| Protein % of calories | 26.1 |
| Carbohydrate (g) | 4.1 |
| Carbohydrate (g)/100kcal | 17.8 |
| Carb % of calories | 71.3 |
| Fat (g) | 0.2 |
| Fat (g)/100kcal | 0.9 |
| Fat % of calories | 7.8 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 359 |
| Potassium (mg) | 172 |
| Calcium (mg) | 119 |
| Magnesium (mg) | 20 |
| Phosphorus (mg) | 295 |
| Iron (mg) | 1.5 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | N |
| Manganese (mg) | N |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | 6.2 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | 0.2 |
| Folate (µg) | 21 |
| Pantothenate (mg) | 0.7 |
| Biotin (µg) | 2.8 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.2 |
| AOAC fibre (g) | 2.8 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |