Leeks Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 62

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 20mg %1

Total Carbohydrate 14g %4

Dietary Fiber 2g %6

Total Sugars 4g

Protein 2g

Vitamin D 0.0IU %0

Calcium 59.0mg %4

Iron 2.1mg %11

Potassium 180mg %4

Phosphorus 35.0mg %3

* 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.

Vitamins in leeks

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Choline, total 9.5mg %2

Vitamin B2 (Riboflavin) 0.0mg %2

Vitamin B3 (Niacin) 0.4mg %3

Vitamin B5 (Pantothenic acid) 0.1mg %3

Vitamin B1 (Thiamin) 0.1mg %5

Vitamin E 0.9mg %6

Vitamin C 12.0mg %13

Vitamin B6 0.2mg %18

Vitamin K 47.0µg %39

Vitamin A 1667.0IU %56

Minerals in leeks

Zinc 0.1mg %1

Sodium 20.0mg %1

Selenium 1.0µg %2

Phosphorus 35.0mg %4

Calcium 59.0mg %5

Potassium 180.0mg %5

Magnesium 28.0mg %7

Iron 2.1mg %12

Copper 0.1mg %13

Manganese 0.5mg %21

Amino Acids in leeks

Methionine 0.0g %2

Valine 0.1g %3

Leucine 0.1g %3

Histidine 0.0g %3

Isoleucine 0.1g %3

Lysine 0.1g %3

Tryptophan 0.0g %4

Tyrosine 0.0g %4

Threonine 0.1g %6

Phenylalanine 0.1g %6

Cystine 0.0g %8

Fatty Acids in leeks

DHA 0.0g %0

EPA 0.0g %0

DPA 0.0g %0

Omega-3 0.0g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard reseach and our data analysis.

The Carbohydrate Quality Score of leeks is 14.3/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete (p. 245) when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Leeks has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 28
Leucine 59 48
Histidine 15 13
Lysine 45 39
Isoleucine 30 26
Tryptophan 6 6
Threonine 23 32
Met+Cys 22 22
Phe+Tyr 30 48

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of leeks is 0.6 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Nutrients as % of Recommended Daily Intake per serving size.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that leeks is lacking.”

Nutrient Density Score for leeks is 21/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Satiety Score

Satiety Score is a mathematical prediction of satiety based on micronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 56%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

87% of insulinogenic calories