...the nutritional value of leeks and full leek nutrition information...
Leeks belong to the same family as garlic and onions and contain some of the health giving nutrients that make them a beneficial vegetable choice.
Research has shown that a high intake of this group of vegetables will reduce bad
cholesterol
levels and raise good cholesterol levels.
Leeks contain a good level of manganese which helps to synthesise fatty acids and cholesterol. Manganese also maintains good blood sugar levels and promotes thyroid gland health and also protects the cells from free radical damage. Manganese also helps with the health of your nerves.
Leeks are a good source of vitamin A which plays a part in eye health and also helps to fight off viral infections.
Leeks also contain a good amount of beta carotene which protects the cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems function properly.
Leeks provide a good amount of lutein and zeaxanthin which plays a part in eye health and also helps to defend the cells from free radical damage.
Leeks also contain a good amount of vitamin K which helps with blood clotting and also helps to prevent postmenopausal bone loss. Vitamin K can also provide protection against liver and prostate cancer.
One cup of leeks contains around 54 calories.
THE FULL NUTRITIONAL VALUE OF LEEKS:
Leeks, (bulb and lower leaf-portion), raw
Refuse: 56% (Tops, root end and skin) Scientific Name: Allium ampeloprasum NDB No: 11246 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 1 cup ------- 89g
Proximates
Water
g
73.87
Energy
kcal
54
Energy
kJ
227
Protein
g
1.33
Total lipid (fat)
g
0.27
Ash
g
0.93
Carbohydrate, by difference
g
12.59
Fiber, total dietary
g
1.6
Sugars, total
g
3.47
Minerals
Calcium, Ca
mg
53
Iron, Fe
mg
1.87
Magnesium, Mg
mg
25
Phosphorus, P
mg
31
Potassium, K
mg
160
Sodium, Na
mg
18
Zinc, Zn
mg
0.11
Copper, Cu
mg
0.107
Manganese, Mn
mg
0.428
Selenium, Se
mcg
0.9
Vitamins
Vitamin C, total ascorbic acid
mg
10.7
Thiamin
mg
0.053
Riboflavin
mg
0.027
Niacin
mg
0.356
Pantothenic acid
mg
0.125
Vitamin B-6
mg
0.207
Folate, total
mcg
57
Folic acid
mcg
0
Folate, food
mcg
57
Folate, DFE
mcg_DFE
57
Choline, total
mg
8.5
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
74
Retinol
mcg
0
Carotene, beta
mcg
890
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
1484
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
1691
Vitamin E (alpha-tocopherol)
mg
0.82
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
41.8
Lipids
Fatty acids, total saturated
g
0.036
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.034
18:0
g
0.002
Fatty acids, total monounsaturated
g
0.004
16:1 undifferentiated
g
0.000
18:1 undifferentiated
g
0.004
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.148
18:2 undifferentiated
g
0.060
18:3 undifferentiated
g
0.088
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Tryptophan
g
0.011
Threonine
g
0.056
Isoleucine
g
0.046
Leucine
g
0.085
Lysine
g
0.069
Methionine
g
0.016
Cystine
g
0.022
Phenylalanine
g
0.049
Tyrosine
g
0.036
Valine
g
0.050
Arginine
g
0.069
Histidine
g
0.022
Alanine
g
0.066
Aspartic acid
g
0.125
Glutamic acid
g
0.201
Glycine
g
0.061
Proline
g
0.059
Serine
g
0.082
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Leeks belong to the same family as garlic and onions and contain some of the health giving nutrients that make them a beneficial vegetable choice.
