Vegetables Alliums 🇬🇧 CoFID 2021 · 13-625
✦ Low calorie ✦ Vitamin K source ✦ Prebiotic fibre ✦ Folate

Leeks are mild alliums related to onions and garlic. They are low in calories and provide vitamin K, folate, manganese and prebiotic fibres that support gut bacteria.

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Preparation note

Boil briefly in a small amount of water, or use the cooking liquid in soups, to recover folate and potassium that leach out.

Sources: CoFID 2021

Macronutrients per 100g

68.0
kJ
Energy
1.20
g
Protein
2.50
g
Carbs
1.70
g
Fibre
0.20
g
Fat
2.30
g
Sugars
0.03
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 169 mg 8%
Folate 44.0 µg 22%
Calcium 42.0 mg 5%
Chloride 41.0 mg 5%
Phosphorus 22.0 mg 3%
Vitamin K 9.50 µg 8%
Magnesium 5.00 mg 1%
Vitamin A (RAE) 4.00 µg 1%
Vitamin C 2.00 mg 3%
Niacin (B3) 0.400 mg 3%
Vitamin E (alpha-TE) 0.270 mg 2%
Iron 0.220 mg 2%
Pantothenic Acid (B5) 0.160 mg 3%
Zinc 0.100 mg 1%
Vitamin B6 0.080 mg 6%
Manganese 0.070 mg 4%
Thiamin (B1) 0.050 mg 5%
Copper 0.030 mg 3%
Riboflavin (B2) 0.020 mg 1%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Iodine 2.00 µg 1%
Polyunsaturated fat (PUFA) 0.110 g —
Trans fat 0.000 g —
Fructose 1.30 g —
Glucose (dextrose) 0.700 g —
Sucrose 0.300 g —
Cholesterol 0.000 mg —
Beta-carotene 48.0 µg —
Biotin (Vitamin B7) 0.700 µg 1%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.