How Many Calories in Leeks?
If you would like to know how many calories are on leeks, then you have certainly come to the right page. This is a comprehensive guide to not only leek calories, but also leeks nutrition facts.
We are going to highlight the various nutritional benefits of leeks, and explain in simple terms whether leeks are good for you or not.
How many calories in Leeks?
First of all let's look at how many calories in a leek.
- In a 124 g boiled leek, the lower edible portion, there are 38 calories
Leek calories by weight
Now we are going to look at leek calories by weight.
- In 1 oz of boiled leeks there are 9 calories
- In 100 g of boiled leeks there are 31 calories
We hope that this section has been successful in pointing out the calories leeks contain.
Leek nutrition facts
The following leek nutrition facts are based on 100 g / 3.5 oz of cooked boiled leek.
- Vitamin A - 812.0 IU
- Vitamin B1 (Thiamin) - 0.0 milligrams
- Vitamin B2 (Riboflavin) - 0.0 milligrams
- Vitamin B3 (Niacin) - 0.2 milligrams
- Vitamin B5 (Pantothenic acid) - 0.1 milligrams
- Vitamin B6 - 0.1 milligrams
- Vitamin B9 (Folate) - 24.0 micrograms
- Vitamin B12 - 0.0 micrograms
- Vitamin C - 4.2 milligrams
- Vitamin D - None
- Vitamin E- 0.5 milligrams
- Vitamin K - 25.4 micrograms (an impressive 32% of the total you need per day)
- Choline - 80.9 milligrams
- Calcium - 30.0 milligrams
- Copper - 0.1 milligrams
- Iron - 1.1 milligrams
- Magnesium - 14.0 milligrams
- Manganese - 0.2 milligrams
- Phosphorus - 17.0 milligrams
- Potassium - 87.0 milligrams
- Selenium - 0.5 micrograms
- Sodium - 10.0 milligrams
- Zinc - 0.1 milligrams
- Protein - 0.8 g
- Cholesterol - 0.0 milligrams
- Dietary Fiber - 1.0 g
- Carbohydrates - 7.6 g
- Water - 90.8 g
- Total fats - 0.2 g
- Sugars - 2.1 g
The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.
Find out loads more about the nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one telling you exactly what positive contributions they make to your health, and highlighting all of the other foods that they can be found in.
Are leeks good for you?
So by now you have read all about leek calories, and seen the nutritional values of this vegetable, but are leeks good for you? The facts and figures speak for themselves really. The leek is very low in calories, and contains barely any sugar or fat, and because it is a plant food it does not contain any cholesterol.
Nutritionally it does not have any major advantages, other than a very high dose of vitamin K, but it is without a doubt a food that is good for you and that could make your diet a lot healthier.
More information
We hope that this page has been able to answer all of your questions regarding how many calories are in leeks, as well as leek nutrition facts. If you want to find out more about the calories and nutrients that are found in the other foods your diet consists of, please check out the extensive menu on the left hand side of the page.
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