✦ 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
Including the green tops adds more vitamin K and vitamin A than the white part alone; eat raw or lightly cooked.
Sources:
CoFID 2021
Where Leeks, bulb and greens, root removed, raw Stands Out
Macronutrients per 100g
24.6
kJ
Energy
1.47
g
Protein
3.15
g
Sugars
0.04
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 319 mg | 16% | |
| Calcium | 51.4 mg | 6% | |
| Phosphorus | 34.6 mg | 5% | |
| Magnesium | 15.7 mg | 4% | |
| Iron | 0.761 mg | 5% | |
| Zinc | 0.293 mg | 3% | |
| Vitamin B6 | 0.208 mg | 15% | |
| Manganese | 0.124 mg | 6% | |
| Copper | 0.057 mg | 6% | |
| Fructose | 1.36 g | — | |
| Glucose (dextrose) | 1.06 g | — | |
| Sucrose | 0.660 g | — | |
| Biotin (Vitamin B7) | 2.94 µg | 6% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
USDA FoodData Central (FDC 2025). Values adjusted to UK measurement conventions before import: fibre converted from AOAC to NSP (×0.7); carbohydrate reported as available carbs (fibre excluded). Source record tag: USDA FDC 2025.
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.
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