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Leek Nutrition
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), rawRefuse: 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)
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