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Food

Leeks

Foods / Leeks

About This Food

Description

Leeks are mild members of the Allium - or onion - family and popular in Mediterranean cooking.

Similar in appearance to a large scallion, leeks have broad green leaves and thick white bodies. With their mild, sweet flavor, leeks are delicious added to soups; braised leeks make a perfect accompaniment to fish, poultry and meat dishes.

High in beta-carotene, leeks also contain a flavonoid called kaempferol.

Antioxidant Score (ORAC)=490

Selecting & Storing

The leaves of leeks should be fresh,crisp and green, and the root should be white and free of bruises or blemishes. Store leeks loosely in plastic wrap in the crisper of the refrigerator. They will keep for up to a week.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • VitaminA
  • VitaminK
  • Manganese
Good Source of
  • Iron
  • VitaminB6
  • VitaminC
  • Folate
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 54

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.27 g
Saturated Fat
0.04 g
Monounsaturated Fat
0 g
Polyunsaturated Fat
0.15 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
88 g
ALA
88 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
12.59 g
Net Carbohydrate
10.99 g
Sugars
3.47 g
Fiber
1.6 g
Protein
1.33 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
1483.63 IU
30%
Vitamin C
10.68 mg
18%
Vitamin D
0 IU
0%
Vitamin E
0.82 IU
3%
Vitamin B6
0.21 mg
10%
Vitamin B12
0 mcg
0%
Vitamin K
41.83 mg
52%
Folate
56.96 mcg
14%
Niacin
0.36 mg
2%
Riboflavin
0.03 mg
2%
Thiamin
0.05 mg
3%
Choline
8.46 mg
2%
Minerals
Calcium
52.51 mg
5%
Copper
0.11 mg
6%
Iron
1.87 mg
10%
Magnesium
24.92 mg
6%
Manganese
0.43 mg
22%
Phosphorous
31.15 mg
3%
Potassium
160.2 mg
5%
Selenium
0.89 mcg
1%
Sodium
17.8 mg
1%
Zinc
0.11 mg
1%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
890 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
1691 mcg
Lycopene
0 mcg

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