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Leeks

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

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories321
% Daily Value
  • Total Fat 2,1 g3%
  • Saturated Fat 0,28 g1%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 35 mg2%
  • Total Carbohydrate 74,65 g27%
  • Dietary Fiber 10,4 g37%
  • Total Sugars —
  • Protein 15,2 g30%
  • Vitamin D 0 µg0%
  • Calcium 360 mg28%
  • Iron 7,6 mg42%
  • Potassium 2 400 mg51%
* The % Daily Value (DV) 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.
100g of Leeks, (bulb and lower-leaf portion) contains 321 kcal calories, 15,2g protein, and 118mg vitamin c per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

378kcal
  • Protein16%(61 kcal)
  • Carbs79%(299 kcal)
  • Fat5%(19 kcal)

Nutrient density

59/ 100

Meets ≥10% Daily Value for 19 of 27 nutrients

High nutrient density

Use Leeks in your next meal plan

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Category: Vegetables and Vegetable Products

Top 1% for PotassiumHigh fiberLow sodiumLow fatHigh calciumHigh ironHigh potassiumHigh vitamin CZero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio68.6 : 1
favorable
  • Leeks has a potassium-to-sodium ratio of 68.6:1, which is considered favorable for blood-pressure support.
  • Leeks contains more potassium per 100 g than a raw banana — 2400 mg vs 358 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

321 kcal16%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

15,2 g30%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

74,65 g27%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

2,1 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

10,4 g37%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

35 mg2%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

2 400 mg51%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

360 mg28%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

161 mg38%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

346 mg28%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

7,6 mg42%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,66 mg6%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,66 mg73%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

2,63 mg115%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

5,7 µg10%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,28 g1%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,03 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

1,16 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

14 µg2%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

118 mg131%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,8 mg67%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,4 mg31%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

3,5 mg22%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,77 mg15%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

1,21 mg71%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

366 µg92%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,79 g—
Leucine0,97 g—
Isoleucine0,53 g—
Valine0,57 g—
Threonine0,64 g—
Methionine0,18 g—
Phenylalanine0,56 g—
Tryptophan0,12 g—
Histidine0,25 g—
Arginine0,79 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

2 g—

Compare 4 USDA variants

Variants of Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt168426310,87,60,2
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt168535310,87,60,2
Leeks, (bulb and lower leaf-portion), raw169246611,514,20,3
Leeks, (bulb and lower-leaf portion), freeze-driedcurrent17048532115,274,72,1

Fatty acid profile

Breakdown of fats per 100 grams

1,5 g
  • Saturated19%(0,28 g)
  • Monounsaturated2%(0,03 g)
  • Polyunsaturated79%(1,16 g)

Household serving sizes

g
tbsp
0 g
0,25 cup
1 g

Frequently asked questions about Leeks

How many calories in Leeks?

Leeks contains 321 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Leeks?

Leeks contains 35 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Leeks?

Per 100 grams, Leeks contains 15.2 g protein, 74.65 g carbohydrates, and 2.1 g total fat.

Is Leeks good for keto or low-carb?

Leeks has 74.7 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Leeks nutrition data come from?

Nutrition data for Leeks is sourced from USDA FoodData Central (FDC ID 170485). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170485/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Leeks

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Leeks.

3 meal ideas using Leeks

Starter templates matched to Leeks's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring leeks

    Combine leeks with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with leeks

    A warm grain bowl with leeks, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with leeks

    Roast leeks with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 170485), accessed 2019-04-01.

Published: 2019-04-01

More foods in Vegetables and Vegetable Products

Use Leeks in your next meal plan

Melio can build a complete week of meals around Leeks (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Leeks — Top 1% for Potassium per 100g + recipes | План харчування