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Nutritional Profile of Raw Leeks (Bulb & Lower Leaf-Portion)

We got 61 nutritional values in our nutrition profile for Raw Leeks (Bulb & Lower Leaf-Portion).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for three nutrients.

These are

Lutein + Zeaxanthin (Fat-soluble Vitamins)
Folate, food (Water-soluble Vitamins)
Fiber, total dietary (Carbohydrates)

Also, when compared to all foods, it ranks decently (Top 500) for nine additional nutrients.

With the highest ranking of them being

Vitamin A, IU (Fat-soluble Vitamins)
Magnesium, Mg (Minerals)
Folate, total (Water-soluble Vitamins)
Folate, DFE (Water-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks decently (Top 100) for eight nutrients.

Most notable of them being

Fiber, total dietary (Carbohydrates)
Cystine (Amino Acids)
Tryptophan (Amino Acids)
Iron, Fe (Minerals)

You can find these and more nutrient rankings below.

Nutrient Content Of Raw Leeks (Bulb & Lower Leaf-Portion)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Raw Leeks (Bulb & Lower Leaf-Portion)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Raw Leeks (Bulb & Lower Leaf-Portion)

14.2%

0.3%

1.5%

83%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Raw Leeks (Bulb & Lower Leaf-Portion)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Raw Leeks (Bulb & Lower Leaf-Portion)

In food category: Vegetables and Vegetable Products

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	14.2 g	4 g	234	1380
Fiber, total dietary	1.8 g	510.3 mg	76	237
Sugars (Total incl. NLEA)	3.9 g	1.1 g	208	1286
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	4 mg	1.1 mg	622	2837
Fatty Acids, total polyunsaturated	166 mg	47.1 mg	624	2349
Fatty Acids, total saturated	40 mg	11.3 mg	699	2767
Total Lipid (Fat)	300 mg	85 mg	406	1729
Saturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Palmitic Acid (16:0)	38 mg	10.8 mg	565	2238
Stearic Acid (18:0)	2 mg	0.6 mg	345	1689
Monounsaturated Fats (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	4 mg	1.1 mg	613	2808
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	67 mg	19 mg	650	2327
Linolenic Acid (18:3)	99 mg	28.1 mg	210	857
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	74 mg	21 mg	152	888
Arginine	78 mg	22.1 mg	178	907
Aspartic Acid	140 mg	39.7 mg	214	912
Cystine	25 mg	7.1 mg	77	471
Glutamic Acid	226 mg	64.1 mg	213	945
Glycine	69 mg	19.6 mg	125	934
Histidine	25 mg	7.1 mg	121	983
Isoleucine	52 mg	14.7 mg	160	969
Leucine	96 mg	27.2 mg	176	932
Lysine	78 mg	22.1 mg	176	915
Methionine	18 mg	5.1 mg	93	932
Phenylalanine	55 mg	15.6 mg	154	987
Proline	66 mg	18.7 mg	135	999
Serine	92 mg	26.1 mg	118	976
Threonine	63 mg	17.9 mg	135	950
Tryptophan	12 mg	3.4 mg	80	453
Tyrosine	41 mg	11.6 mg	135	997
Valine	56 mg	15.9 mg	182	988
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	1.5 g	425.2 mg	368	1469
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	64 µg	18.1 µg	106	391
Folate, food	64 µg	18.1 µg	106	225
Folate, total	64 µg	18.1 µg	106	319
Niacin	400 µg	113.4 µg	579	2136
Pantothenic Acid	140 µg	39.7 µg	283	1045
Riboflavin	30 µg	8.5 µg	253	781
Thiamin	60 µg	17 µg	183	824
Vitamin B6	233 µg	66.1 µg	129	748
Vitamin C	12 mg	3.4 mg	323	503
Fat-soluble Vitamins (6)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	920 µg	260.8 µg	194	551
beta-Carotene	1 mg	283.5 µg	396	498
Lutein + Zeaxanthin	1.9 mg	538.6 µg	177	215
Phylloquinone	47 µg	13.3 µg	324	483
Vitamin A, IU	1.7k IU	473.4 IU	147	304
Vitamin A, RAE	83 µg	23.5 µg	368	627
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	59 mg	16.7 mg	138	488
Copper, Cu	120 µg	34 µg	189	729
Iron, Fe	2.1 mg	595.3 µg	93	711
Magnesium, Mg	28 mg	7.9 mg	94	312
Manganese, Mn	481 µg	136.4 µg	95	571
Phosphorus, P	35 mg	9.9 mg	137	638
Potassium, K	180 mg	51 mg	382	718
Selenium, Se	1 µg	0.3 µg	94	688
Sodium, Na	20 mg	5.7 mg	428	1131
Zinc, Zn	120 µg	34 µg	152	917
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	9.5 mg	2.7 mg	306	1061
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	83 g	23.5 g	425	567
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	1.1 g	297.7 mg	145	555
Kcal (Energy)	61 kcal	17.3 kcal	161	628
KJ (Energy)	255 kj	72.3 kj	185	914

Figure 2. Nutritional profile of raw leeks (bulb & lower leaf-portion) with 61 nutrient values.

Foods Available Online

We searched Amazon for "Leeks" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Mother Earth Products Dried Leek Rings, Quart... available on Amazon — Mother Earth Products Dried Leek Rings, Quart...

Christopher Ranch Shallots, 3 Ct available on Amazon — Christopher Ranch Shallots, 3 Ct

Recipe Classic (Soup Leek) - 1.8oz (Pack of 6... available on Amazon — Recipe Classic (Soup Leek) - 1.8oz (Pack of 6...

Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Raw Leeks (Bulb & Lower Leaf-Portion)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Slice	6.0 g	0.2 oz
Cup	89.0 g	3.1 oz
Leek	89.0 g	3.1 oz

Figure 3. Common serving sizes of raw leeks (bulb & lower leaf-portion)

3 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 3

Click on a food to explore all of the nutrients it contains.

Leeks	No of Nutrients
Boiled Leeks (With Salt, Drained, Bulb & Lower Leaf-Portion)	60
Boiled Leeks (Without Salt, Drained, Bulb & Lower Leaf-Portion)	60
Freeze-Dried Leeks (Bulb & Lower-Leaf Portion)	55

Figure 4. Similar vegetables and vegetable products 1 to 3.

Recommended High Quality Supplements

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We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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