Nutrients in 1 kilogram of Leeks

Raw Leeks (Allium ampeloprasum).

Macros Ratio

Protein Fat Carbs

87%

1 kg ▼

Macro Nutrients

Leeks

Energy610 kcal

21%

Raw Leeks have 610 kcal of Energy per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Raw Leeks have 3 g of Fat per 1 kilogram, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.25%

Raw Leeks have 0.4 g of Saturated Fat per 1 kilogram, which is 1.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.99 g

62%

Raw Leeks have 0.99 g of Omega 3 per 1 kilogram, which is 62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.67 g

3.94%

Raw Leeks have 0.67 g of Omega 6 per 1 kilogram, which is 3.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Leeks have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate142 g

109%

Raw Leeks have 141.5 g of Carbohydrate per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars39 g

53.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Leeks have 39 g of Sugars per 1 kilogram, which is 53.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber18 g

47.4%

Raw Leeks have 18 g of Fiber per 1 kilogram, which is 47.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

26.8%

Raw Leeks have 15 g of Protein per 1 kilogram, which is 26.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks

Vitamin A830 μg

92%

RAE, retinol activity equivalents

Raw Leeks have 830 μg of Vitamin A per 1 kilogram, which is 92% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg

50%

Thiamine

Raw Leeks have 0.6 mg of Vitamin B1 per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Raw Leeks have 0.3 mg of Vitamin B2 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Raw Leeks have 4 mg of Vitamin B3 per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg

28%

Pantothenic acid

Raw Leeks have 1.4 mg of Vitamin B5 per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.33 mg

179%

Pyridoxine

Raw Leeks have 2.33 mg of Vitamin B6 per 1 kilogram, which is 179% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9640 μg

160%

Folates and Folic Acid

Raw Leeks have 640 μg of Vitamin B9 per 1 kilogram, which is 160% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Leeks have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C120 mg

133%

Ascorbic acid

Raw Leeks have 120 mg of Vitamin C per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Leeks have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.2 mg

61.3%

Tocopherols and Tocotrienols

Raw Leeks have 9.2 mg of Vitamin E per 1 kilogram, which is 61.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K470 μg

392%

Phytomenadione or phylloquinone

Raw Leeks have 470 μg of Vitamin K per 1 kilogram, which is 392% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks

Calcium590 mg

59%

Raw Leeks have 590 mg of Calcium per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.2 mg

133%

Raw Leeks have 1.2 mg of Copper per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron21 mg

263%

Raw Leeks have 21 mg of Iron per 1 kilogram, which is 263% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium280 mg

66.7%

Raw Leeks have 280 mg of Magnesium per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.8 mg

209%

Raw Leeks have 4.81 mg of Manganese per 1 kilogram, which is 209% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus350 mg

50%

Raw Leeks have 350 mg of Phosphorus per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1800 mg

53%

Raw Leeks have 1800 mg of Potassium per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18%

Raw Leeks have 10 μg of Selenium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium200 mg

13.3%

Raw Leeks have 200 mg of Sodium per 1 kilogram, which is 13.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Raw Leeks have 1.2 mg of Zinc per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water830 g

22.4%

Raw Leeks have 830 g of Water per 1 kilogram, which is 22.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Leeks:

1 kilogram of Leeks has outstanding amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Leeks:

1 kilogram of Leeks has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus and Potassium.
It also has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 1 kilogram of Raw Leeks:

1 kilogram of Leeks has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3, Sugars, Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Leeks with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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