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Nutrients in 100 grams of Leeks

Raw Leeks (Allium ampeloprasum).

Macros Ratio

Protein Fat Carbs
9%
4%
87%
100 g ▼

Macro Nutrients

Leeks
Energy61 kcal
2.1%
Raw Leeks have 61 kcal of Energy per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.3 g
0.31%
Raw Leeks have 0.3 g of Fat per 100 grams, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.04 g
0.13%
Raw Leeks have 0.04 g of Saturated Fat per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.099 g
6.2%
Raw Leeks have 0.099 g of Omega 3 per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.067 g
0.39%
Raw Leeks have 0.067 g of Omega 6 per 100 grams, which is 0.39% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Leeks have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate14 g
11%
Raw Leeks have 14.15 g of Carbohydrate per 100 grams, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.9 g
5.38%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Leeks have 3.9 g of Sugars per 100 grams, which is 5.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber1.8 g
4.74%
Raw Leeks have 1.8 g of Fiber per 100 grams, which is 4.74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.5 g
2.68%
Raw Leeks have 1.5 g of Protein per 100 grams, which is 2.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks
Vitamin A83 μg
9.22%
RAE, retinol activity equivalents
Raw Leeks have 83 μg of Vitamin A per 100 grams, which is 9.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.06 mg
5%
Thiamine
Raw Leeks have 0.06 mg of Vitamin B1 per 100 grams, which is 5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.03 mg
2.3%
Riboflavin
Raw Leeks have 0.03 mg of Vitamin B2 per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.4 mg
2.5%
Niacin, nicotinic acid, niacinamide
Raw Leeks have 0.4 mg of Vitamin B3 per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.14 mg
2.8%
Pantothenic acid
Raw Leeks have 0.14 mg of Vitamin B5 per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg
18%
Pyridoxine
Raw Leeks have 0.233 mg of Vitamin B6 per 100 grams, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B964 μg
16%
Folates and Folic Acid
Raw Leeks have 64 μg of Vitamin B9 per 100 grams, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Leeks have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12 mg
13.3%
Ascorbic acid
Raw Leeks have 12 mg of Vitamin C per 100 grams, which is 13.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Leeks have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.92 mg
6.13%
Tocopherols and Tocotrienols
Raw Leeks have 0.92 mg of Vitamin E per 100 grams, which is 6.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K47 μg
39%
Phytomenadione or phylloquinone
Raw Leeks have 47 μg of Vitamin K per 100 grams, which is 39% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks
Calcium59 mg
5.9%
Raw Leeks have 59 mg of Calcium per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13.3%
Raw Leeks have 0.12 mg of Copper per 100 grams, which is 13.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.1 mg
26.3%
Raw Leeks have 2.1 mg of Iron per 100 grams, which is 26.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium28 mg
6.67%
Raw Leeks have 28 mg of Magnesium per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.48 mg
21%
Raw Leeks have 0.481 mg of Manganese per 100 grams, which is 21% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus35 mg
5%
Raw Leeks have 35 mg of Phosphorus per 100 grams, which is 5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium180 mg
5.3%
Raw Leeks have 180 mg of Potassium per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1 μg
1.8%
Raw Leeks have 1 μg of Selenium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.33%
Raw Leeks have 20 mg of Sodium per 100 grams, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.12 mg
1.1%
Raw Leeks have 0.12 mg of Zinc per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water83 g
2.24%
Raw Leeks have 83 g of Water per 100 grams, which is 2.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Leeks:
Minerals in 100 grams of Raw Leeks:
Macronutrients in 100 grams of Raw Leeks:



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