Leeks Nutrition Facts


100 grams of Leeks contain 74.65 grams of carbohydrates, 10.4 grams of fiber, 15.2 grams of protein, 35 milligrams of sodium, and 2 grams of water

100 grams of Leeks contain 321 calories, the 16% of your total daily needs.

Leeks have 0 milligrams of Cholesterol and 2.1 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (366 mg), Vitamin A (277 IU) or Vitamin C (118.0 mg).

Nutrients in Leeks

Energy

321 kcal

We need an average of 2,000 calories per day. 100 grams of Leeks have 321 calories, the 16% of your total daily calorie needs.

Carbohydrates

74.65 gr

100 grams of Leeks contain the 25% of your total daily needs: 74.65 grams of carbohydrates.

Sugars

0 mg

Leeks is sugar-free

Dietary fiber

10.4 g

100 grams of Leeks contain 10.4 grams of dietary fiber, the 42% of your total daily needs.

Sodium

35 mg

100 grams of Leeks contain the 2% of your total daily needs: 35 milligrams of Sodium.

Water

2 g

100 grams of Leeks contain 2.0% of water, 2 grams.

Protein

15.2 g

100 grams of Leeks contain the 30% of your total daily needs: 15.2 grams of protein.
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How many vitamins in Leeks

Remember that vitamins are healthy substances that your body needs to develop and function properly. This section will help you make well-informed decisions about best sources of vitamins.

Some of the vitamins found in Leeks are: Vitamin B-9 (366 mg), Vitamin A (277 IU) and Vitamin C (118.0 mg).

Vitamin A

277 IU

Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction. In 100 grams of Leeks, you can find 277 IU of Vitamin A. It provides the 9% of the daily recommended value for the average adult.

Vitamin B-6

1 mg

Vitamin B6 is a water-soluble nutrient that is part of the B vitamin family. Most known for helping to maintain a healthy nerve function, eye health, metabolism, skin health, and liver function. In 100 grams of Leeks, you can find 1 milligrams of Vitamin B6. It provides the 60% of the daily recommended value for the average adult.

Vitamin C

118.0 mg

Vitamin C plays a big role in the area of cardiovascular health and has numerous functions in the human body like collagen production, carnitine and catecholamines.Also helps in the development and maintenance of blood vessels, cartilage, and scar tissue. 100 grams of Leeks contains 118.0 milligrams of Vitamin C, that’s the 197% of the daily recommended value for an adult.

Vitamin B-1

0.8 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Leeks contains 0.8 milligrams of Vitamin B-1, that’s the 53% of the daily recommended value for an adult.

Vitamin B-2

0.4 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Leeks, you can find 0.4 milligrams of Vitamin B-2. It provides the 24% of the daily recommended value for the average adult.

Vitamin B-3

3.5 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Leeks, you can find 3.5 milligrams of Vitamin B-3. It provides the 18% of the daily recommended value for the average adult.

Vitamin B-5

0.76 mg

Vitamin B5 is an important Stress Reducer and Heart Health regulator. It also builds Stamina -reducing body fatigue and weariness- and acts as a synthesizer of many important components required by the human body. In 100 grams of Leeks, you can find 0.76 milligrams of Vitamin B5. It provides the 8% of the daily recommended value for the average adult.

Vitamin B-9

366 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Leeks contains 366 micrograms of Vitamin B-9, that’s the 92% of the daily recommended value for an adult.
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Minerals in Leeks

The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.

Some of the minerals found in Leeks are: Calcium (360 mg), Phosphorus (346 mg) and Sodium (35 mg).


Calcium

360 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 360 milligrams of calcium can be found on every 100 grams of Leeks, the 36% of the total daily recommended calcium intake.

Iron

7.6 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Leeks, you can find 7.6 milligrams of iron. It provides the 42% of the daily recommended value for the average adult.

Potassium

2,400 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Leeks, you can find 2,400 milligrams of potassium. It provides the 51% of the daily recommended value for the average adult.

Magnesium

161 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Leeks contains 161 milligrams of magnesium, that’s the 40% of the daily recommended value for one person.

Phosphorus

346 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Leeks contains 346 milligrams of phosphorus, that’s the 35% of the daily recommended value for one person.

Sodium

35 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Leeks, you can find 35 milligrams of sodium. It provides the 2% of the daily recommended value for the average adult.

Zinc

0.66 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.66 milligrams of zinc can be found on every 100 grams of Leeks, the 4% of the total daily recommended zinc intake.

Copper

0.65 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Leeks, you can find 0.65 milligrams of copper. It provides the 33% of the daily recommended value for the average adult.

Manganese

2.63 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Leeks contains 2.63 milligrams of manganese, that’s the 132% of the daily recommended value for an adult.

Selenium

5.7 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Leeks contains 5.7 micrograms of selenium, that’s the 8% of the daily recommended value for an adult.
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Calories in Leeks

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Leeks you have 321 calories, the 16% of your total daily needs.

Calories

321 Kcal

There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.

Fats and Cholesterol

Total Fat

2.1 g

100 grams of Leeks contain the 3% of your total daily needs: 2.1 grams of total fat.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.27 g

100 grams of Leeks contain 0.27 grams of saturated fat, the 1% of your total daily needs.

Monounsaturated fatty acids

0.02 g

Polyunsaturated fatty acids

1.16 g

Data Facts Table of Leeks

  per 100gr Daily value
NUTRIENTS
Energy 321 kcal 16 %
Total fat 2.1 g 3 %
Carbohydrates 74.65 gr 25 %
Cholesterol 0 mg 0 %
Sodium 35 mg 2 %
Water 2 mg 2.0 %
Protein 15.2 g 30 %
VITAMINS
Vitamin A 277 IU 9 %
Vitamin B-6   1 mg 60 %
Vitamin B-12 - -
Vitamin C   118.0 mg 197 %
Vitamin D - -
Vitamin E - -
Vitamin K - -
Vitamin B-1   0.8 µg 53 %
Vitamin B-2 0.4 mg 24 %
Vitamin B-3 3.5 mg 18 %
Vitamin B-5 0.76 mg 8 %
Vitamin B-9   366 mg 92 %
MINERALS
Calcium 360 mg 36 %
Iron 7.6 mg 42 %
Potassium   2,400 mg 51 %
Phosphorus 346 mg 35 %
Sodium 35 mg 2 %
Zinc 0.66 mg 4 %
Copper 0.65 mg 33 %
Fluorine - -
Manganese   2.63 mg 132 %
Selenium 5.7 µg 8 %