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Leek
Every value below adapts to the amount you pick.
Calories
30kcal
Protein
1.5g
Carbohydrates
4.6g
Fat
0.3g
Nutritional value
| Calories | 30 kcal |
| Protein | 1.5 g |
| Carbohydrates | 4.6 g |
| of which sugars | 3.9 g |
| Fat | 0.3 g |
| of which saturated | 0.04 g |
| Fibre | 1.8 g |
| Water | 90.4 g |
| Salt | 0.05 g |
| Cholesterol | 0 mg |
Calorie breakdown
Protein 22%Carbohydrates 68%Fat 10%
How to burn 30 calories?
Estimated for a 70 kg person, using MET equivalents from the Compendium of Physical Activities.
👣
700
steps
🚶
7 min
Walking
🏃
3 min
Jogging
🚴
4 min
Cycling
🏊
4 min
Swimming
Minerals · Vitamins
Minerals
| Calcium | 59 mg |
| Iron | 2.1 mg |
| Magnesium | 28 mg |
| Phosphorus | 35 mg |
| Potassium | 180 mg |
| Selenium | 0.75 µg |
| Zinc | 0.12 mg |
Vitamins
| Vitamin A | 83.3 µg |
| Vitamin D | not determined |
| Vitamin E | 0.92 mg |
| Vitamin K1 | 47 µg |
| Vitamin C | 12 mg |
| Vitamin B1 | 0.06 mg |
| Vitamin B2 | 0.03 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin B6 | 0.23 mg |
| Vitamin B9 | 64 µg |
| Vitamin B12 | not determined |
Fatty acids and omega-3
| Polyunsaturated fatty acids | 0.17 g |
| Omega-3 ALA | 0.035 g |
| Omega-3 EPA | not determined |
| Omega-3 DHA | not determined |
"Not determined" means ANSES did not measure this value for this food. We would rather say so than display a zero that is not one.
All 4 varieties
Raw, cooked, canned: values change a lot depending on preparation.
| Leek | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Leek, raw | 30 | 1.5 | 4.6 | 0.3 |
| Leek, frozen, raw | 27 | 1.5 | 3.4 | 0.3 |
| Leek, boiled | 25 | 2.6 | 2.2 | 0.3 |
| Leek, cooked | 0 | 0.8 | 0 | 0 |
Recipes with Leek
Steamed Mussels with Dill and Leeks213 kcal
Sautéed Turkey Fillet with Leeks and Fresh Tarragon257 kcal
Pan-Seared Silver Scabbardfish on Dill Leek Bed277 kcal
Grilled Mackerel on Mustard-Creamed Leeks389 kcal
Hard-Poached Eggs on Steamed Leeks with Cider Vinaigrette267 kcal
Complete minestrone soup183 kcal
Where these figures come from
ANSES Ciqual table, the official French reference for food composition. Values per 100 g of food.
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