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[N]extrient

Leeks (bulb and Lower Leaf-portion) (Raw)

SR Legacy·Comprehensive Reference Data

Leeks, (bulb and lower leaf-portion), raw

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (1.5g), fat (0.3g), and carbohydrates (14.2g) per 100g. With 61 calories per 100g, Leeks (bulb and Lower Leaf-portion) (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 20mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Leeks (bulb and Lower Leaf-portion) (Raw) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value.

Calories61KCAL
Protein1.5G
Fat0.3G
Carbs14.2G
Fiber1.8G

Calorie Distribution

66kcal
  • Protein9%1.5 g
  • Fat4%0.3 g
  • Carbs87%14.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water83.0G
Energy61.0KCAL
Protein1.5G
Total lipid (fat)0.30G
Carbohydrate, by difference14.2G
Fiber, total dietary1.8G
Total Sugars3.9G
Cholesterol0MG
Vitamin C, total ascorbic acid12.0MG
Thiamin0.06MG
Riboflavin0.03MG
Niacin0.40MG
Vitamin B-60.23MG
Folate, total64.0UG
Vitamin B-120UG
Vitamin A, RAE83.0UG
Vitamin E (alpha-tocopherol)0.92MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)47.0UG
Calcium, Ca59.0MG
Iron, Fe2.1MG
Magnesium, Mg28.0MG
Phosphorus, P35.0MG
Potassium, K180MG
Sodium, Na20.0MG
Zinc, Zn0.12MG
Copper, Cu0.12MG
Manganese, Mn0.48MG
Selenium, Se1.0UG
Energy255kJ
Ash1.1G
Pantothenic acid0.14MG
Folic acid0UG
Folate, food64.0UG
Folate, DFE64.0UG
Choline, total9.5MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta1000UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU1667IU
Lycopene0UG
Lutein + zeaxanthin1900UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.04G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.04G
SFA 18:00.002G
Fatty acids, total monounsaturated0.004G
MUFA 16:10G
MUFA 18:10.004G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.17G
PUFA 18:20.07G
PUFA 18:30.10G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.01G
Threonine0.06G
Isoleucine0.05G
Leucine0.10G
Lysine0.08G
Methionine0.02G
Cystine0.03G
Phenylalanine0.06G
Tyrosine0.04G
Valine0.06G
Arginine0.08G
Histidine0.03G
Alanine0.07G
Aspartic acid0.14G
Glutamic acid0.23G
Glycine0.07G
Proline0.07G
Serine0.09G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
slice (6g)40.1g0g0.8g
cup (89g)541.3g0.3g12.6g
leek (89g)541.3g0.3g12.6g

Scaled from Leeks (bulb and Lower Leaf-portion) (Raw)'s per-100g values using USDA portion data.

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Based on protein, fat, carbs, fiber, and 11 other nutrients

Leeks (bulb and Lower Leaf-portion) Drained Without Salt (Cooked, Boiled)

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Nutrient Highlights

  • Leeks (bulb and Lower Leaf-portion) (Raw) is a good source of Vitamin C (13% DV) — see top foods ranked by Vitamin C
  • Leeks (bulb and Lower Leaf-portion) (Raw) is a good source of Iron (12% DV) — see top foods ranked by Iron

Dietary Considerations

  • Leeks (bulb and Lower Leaf-portion) (Raw) is naturally low in sodium at 20mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 14% (#1,157 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

Calories61
% Daily Value*
Total Fat 0.30G0%
Cholesterol 0MG0%
Sodium 20.0MG1%
Total Carbohydrate 14.2G5%
Dietary Fiber 1.8G6%
Total Sugars 3.9G
Protein 1.5G3%
Vitamin D 0UG0%
Calcium 59.0MG5%
Iron 2.1MG12%
Potassium 180MG4%

* 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: 169246.

View on USDA FoodData Central →