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[N]extrient

Leeks (bulb and Lower-leaf Portion) (Freeze-dried)

SR Legacy·Comprehensive Reference Data

Leeks, (bulb and lower-leaf portion), freeze-dried

Vegetables and Vegetable Products

A 100g serving covers 131% of the daily recommended Vitamin C, making Leeks (bulb and Lower-leaf Portion) (Freeze-dried) one of the more concentrated dietary sources of this nutrient. Leeks (bulb and Lower-leaf Portion) (Freeze-dried) is primarily a carbohydrate source, delivering 74.7g of carbs with minimal fat at 2.1g per 100g. Leeks (bulb and Lower-leaf Portion) (Freeze-dried) packs 321 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 35mg per 100g, well within limits for heart-healthy eating patterns. Leeks (bulb and Lower-leaf Portion) (Freeze-dried) provides 10.4g of dietary fiber per 100g (37% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Leeks (bulb and Lower-leaf Portion) (Freeze-dried) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories321KCAL
Protein15.2G
Fat2.1G
Carbs74.7G
Fiber10.4G

Calorie Distribution

379kcal
  • Protein16%15.2 g
  • Fat5%2.1 g
  • Carbs79%74.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water2.0G
Energy321KCAL
Protein15.2G
Total lipid (fat)2.1G
Carbohydrate, by difference74.7G
Fiber, total dietary10.4G
Cholesterol0MG
Vitamin C, total ascorbic acid118MG
Thiamin0.80MG
Riboflavin0.40MG
Niacin3.5MG
Vitamin B-61.2MG
Folate, total366UG
Vitamin B-120UG
Vitamin A, RAE14.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca360MG
Iron, Fe7.6MG
Magnesium, Mg161MG
Phosphorus, P346MG
Potassium, K2400MG
Sodium, Na35.0MG
Zinc, Zn0.66MG
Copper, Cu0.66MG
Manganese, Mn2.6MG
Selenium, Se5.7UG
Energy1344kJ
Ash6.0G
Pantothenic acid0.77MG
Folic acid0UG
Folate, food366UG
Folate, DFE366UG
Retinol0UG
Vitamin A, IU277IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.28G
SFA 16:00.27G
SFA 18:00.01G
Fatty acids, total monounsaturated0.03G
MUFA 18:10.03G
Fatty acids, total polyunsaturated1.2G
PUFA 18:20.47G
PUFA 18:30.69G
Fatty acids, total trans0G
Tryptophan0.12G
Threonine0.64G
Isoleucine0.53G
Leucine0.97G
Lysine0.79G
Methionine0.18G
Cystine0.25G
Phenylalanine0.56G
Tyrosine0.41G
Valine0.57G
Arginine0.79G
Histidine0.25G
Alanine0.75G
Aspartic acid1.4G
Glutamic acid2.3G
Glycine0.70G
Proline0.67G
Serine0.94G

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (0.2g)10g0g0.1g
cup (0.8g)30.1g0g0.6g

Scaled from Leeks (bulb and Lower-leaf Portion) (Freeze-dried)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Leeks (bulb and Lower-leaf Portion) (Freeze-dried) is a excellent source of Vitamin C (131% DV) — see top foods ranked by Vitamin C
  • Leeks (bulb and Lower-leaf Portion) (Freeze-dried) is a excellent source of Potassium (51% DV) — see top foods ranked by Potassium
  • Leeks (bulb and Lower-leaf Portion) (Freeze-dried) is a excellent source of Iron (42% DV) — see top foods ranked by Iron
  • Leeks (bulb and Lower-leaf Portion) (Freeze-dried) is a excellent source of Magnesium (38% DV) — see top foods ranked by Magnesium
  • Leeks (bulb and Lower-leaf Portion) (Freeze-dried) is a excellent source of Fiber (37% DV) — see top foods ranked by Fiber

Dietary Considerations

  • With 2400mg of potassium per 100g, individuals on a renal diet should moderate their intake of Leeks (bulb and Lower-leaf Portion) (Freeze-dried). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Leeks (bulb and Lower-leaf Portion) (Freeze-dried) is naturally low in sodium at 35mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (10.4g) and low fat profile makes Leeks (bulb and Lower-leaf Portion) (Freeze-dried) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Leeks (bulb and Lower-leaf Portion) (Freeze-dried) provides 7.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top <1% (#1 of 8,262)
  • Vitamin C: top 1% (#83 of 8,262)
  • Fiber: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories321
% Daily Value*
Total Fat 2.1G3%
Cholesterol 0MG0%
Sodium 35.0MG2%
Total Carbohydrate 74.7G27%
Dietary Fiber 10.4G37%
Total Sugars 0
Protein 15.2G30%
Vitamin D 0UG0%
Calcium 360MG28%
Iron 7.6MG42%
Potassium 2400MG51%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170485.

View on USDA FoodData Central →