Leeks
An allium with prebiotic inulin that builds a savoury base in almost any dish.
Nutrition per 100 g
Standardised to 100 g of leeks, raw for fair comparison. Typical serving: 100 g raw — 61 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 61 kcal | 61 kcal | 100 kcal |
| Protein | 1.5 g | 1.5 g | 2.5 g |
| Carbohydrate | 14.2 g | 14.2 g | 23.3 g |
| Fat | 0.3 g | 0.3 g | 0.5 g |
| Fibre | 1.8 g | 1.8 g | 3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of leeks, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin B6 | 0.21 mg | 0.21 mg | 12% |
| Minerals | |||
| Calcium | 51.4 mg | 51.4 mg | 4% |
| Iron | 0.76 mg | 0.76 mg | 4% |
| Magnesium | 15.7 mg | 15.7 mg | 4% |
| Phosphorus | 34.6 mg | 34.6 mg | 3% |
| Potassium | 319 mg | 319 mg | 7% |
| Sodium | 17.7 mg | 17.7 mg | <1% |
| Zinc | 0.29 mg | 0.29 mg | 3% |
| Copper | 0.057 mg | 0.057 mg | 6% |
| Manganese | 0.12 mg | 0.12 mg | 5% |
Source: USDA FoodData Central — Leeks, bulb and greens, root removed, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat leeks?
- Inulin feeds beneficial gut bacteria.
- Milder and sweeter than onion when softened slowly.
- Keeps well in the fridge for over a week.
How to include it
- Sweat in olive oil as the base of soups.
- Braise halves in stock and finish under the grill.
- Slice thinly into a potato and white bean soup.
Things to consider
- High in FODMAPs — often limited on a low-FODMAP protocol.
- Grit hides between the layers; split and rinse thoroughly.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Onion, raw
The flavour base of most cuisines, with quercetin and prebiotic fructans.
- kcal
- 40
- protein
- 1.1 g
- fibre
- 1.7 g
per 100 g · Typical serving: 1 medium onion, raw (110 g)
Garlic
Used in tiny amounts, but allicin and related sulphur compounds make it nutritionally interesting.
- kcal
- 144
- protein
- 6.7 g
- fibre
- 2.2 g
per 100 g · Typical serving: 3 cloves (9 g)
White Beans, cooked
Cannellini and haricot beans — 17 g protein per cup, plus a lot of iron and folate.
- kcal
- 139
- protein
- 9.7 g
- fibre
- 6.3 g
per 100 g · Typical serving: 1 cup cooked (179 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.