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Leek Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-07-01

Written and reviewed by the NatureClaim Team




Leek



Overview of Leek Nutrition

Scientific Name: Allium ampeloprasum


Order: Asparagales


Family: Alliaceae


Leeks look like large scallions, having a very small bulb and a long white cylindrical stalk of superimposed layers that flows into green, tightly wrapped, flat leaves.



Calories
Name Amount % Daily Value
Calories 61 kcal 3%


Carbohydrates
Name Amount % Daily Value
Total Carbs 14.15 g 5%
Dietary Fiber 1.80 g 6%
Sugars 3.90 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.30 g 0%
Saturated Fat 0.04 g 0%
Monounsaturated Fat 0.00 g
Polyunsaturated Fat, total 0.17 g
  • 18:2 n-6 (LA), Omega-6
0.07 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.10 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 1.50 g 3%
  • Tryptophan
0.01 g
  • Threonine
0.06 g
  • Isoleucine
0.05 g
  • Leucine
0.10 g
  • Lysine
0.08 g
  • Methionine
0.02 g
  • Cystine
0.03 g
  • Phenylalanine
0.06 g
  • Tyrosine
0.04 g
  • Valine
0.06 g
  • Arginine
0.08 g
  • Histidine
0.03 g
  • Alanine
0.07 g
  • Aspartic Acid
0.14 g
  • Glutamic Acid
0.23 g
  • Glycine
0.07 g
  • Proline
0.07 g
  • Serine
0.09 g


Vitamins
Name Amount % Daily Value
Vitamin Can antioxidant and for immune health and making collagen
12.00 mg 13%
Thiaminfor amino acid, glucose, and lipid metabolism
0.06 mg 5%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism
0.03 mg 2%
Niacinfor digestive and skin health and nerve function
0.40 mg 3%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism
0.14 mg 3%
Vitamin B6for brain development, immune health, and protein metabolism
0.23 mg 14%
Folate, totalfor amino acid metabolism and preventing neural tube defects
64.00 mcg 16%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
64.00 mcg
Cholinefor brain health and nerve function
9.50 mg 2%
Betainefor metabolizing an amino acid called homocysteine
- mg
Vitamin B12for nerve function and red blood cell formation
0.00 mcg 0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health
83.33 mcg 9%
  • Retinol Acitiviy Equivalent
83.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
1000.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopenean antioxidant
0.00 mcg
Lutein and Zeaxanthinantioxidants
1900.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health
0.92 mg 6%
  • Alpha-Tocopherol
0.92 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function
0.00 mcg 0%
Vitamin K (phylloquinone)for bone health and normal blood clotting
47.00 mcg 39%
Biotinfor amino acid, glucose, and fatty acid metabolism
- mcg -


Minerals
Name Amount % Daily Value
Calciumfor bone health and muscle/nerve function
59.00 mg 5%
Ironfor carrying oxygen to cells and muscles
2.10 mg 12%
Magnesiumfor bone and heart health and muscle/nerve function
28.00 mg 7%
Phosphorusfor bone health and helping the body store and use energy
35.00 mg 3%
Potassiumfor carbohydrate metabolism and muscle/nerve function
180.00 mg 4%
Sodiumfor muscle/nerve function
20.00 mg 1%
Zincan antioxidant and for immune health
0.12 mg 1%
Copperfor iron absorption and blood vessel, bone, and immune health
0.12 mg 13%
Manganesean antioxidant
0.48 mg 21%
Seleniuman antioxidant and for reproductive health and thyroid function
1.00 mcg 2%
Iodinefor thyroid function
- mcg -
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins
- mcg -
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids
- mcg -
Chloridefor muscle/nerve function
- mg -
Fluoridefor reducing tooth decay
- mg


Flavonoids
Name Amount


Others
Name Amount
Water 83.00 g
Ash 1.05 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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