Nutrients in 1 pound of Leeks

Raw Leeks (Allium ampeloprasum).

Macros Ratio

Protein Fat Carbs

87%

1 lb ▼

Macro Nutrients

Leeks

Energy277 kcal

9.54%

Raw Leeks have 276.69112 kcal of Energy per 1 pound, which is 9.54% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.36 g

1.4%

Raw Leeks have 1.360776 g of Fat per 1 pound, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.57%

Raw Leeks have 0.1814368 g of Saturated Fat per 1 pound, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.45 g

28%

Raw Leeks have 0.44905608 g of Omega 3 per 1 pound, which is 28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.8%

Raw Leeks have 0.30390664 g of Omega 6 per 1 pound, which is 1.8% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate64 g

49.4%

Raw Leeks have 64.183268 g of Carbohydrate per 1 pound, which is 49.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17.7 g

24.4%

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

Raw Leeks have 17.690088 g of Sugars per 1 pound, which is 24.4% 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

Fiber8.16 g

21.5%

Raw Leeks have 8.164656 g of Fiber per 1 pound, which is 21.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.8 g

12%

Raw Leeks have 6.80388 g of Protein per 1 pound, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks

Vitamin A376 μg

42%

RAE, retinol activity equivalents

Raw Leeks have 376.48136 μg of Vitamin A per 1 pound, which is 42% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.7%

Thiamine

Raw Leeks have 0.2721552 mg of Vitamin B1 per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

10.5%

Riboflavin

Raw Leeks have 0.1360776 mg of Vitamin B2 per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Raw Leeks have 1.814368 mg of Vitamin B3 per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg

12.7%

Pantothenic acid

Raw Leeks have 0.6350288 mg of Vitamin B5 per 1 pound, which is 12.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.06 mg

81.3%

Pyridoxine

Raw Leeks have 1.05686936 mg of Vitamin B6 per 1 pound, which is 81.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9290 μg

72.6%

Folates and Folic Acid

Raw Leeks have 290.29888 μg of Vitamin B9 per 1 pound, which is 72.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C54.4 mg

60.5%

Ascorbic acid

Raw Leeks have 54.43104 mg of Vitamin C per 1 pound, which is 60.5% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.17 mg

28%

Tocopherols and Tocotrienols

Raw Leeks have 4.1730464 mg of Vitamin E per 1 pound, which is 28% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K213 μg

178%

Phytomenadione or phylloquinone

Raw Leeks have 213.18824 μg of Vitamin K per 1 pound, which is 178% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks

Calcium268 mg

26.8%

Raw Leeks have 267.61928 mg of Calcium per 1 pound, which is 26.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.54 mg

60.5%

Raw Leeks have 0.5443104 mg of Copper per 1 pound, which is 60.5% 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

Iron9.53 mg

119%

Raw Leeks have 9.525432 mg of Iron per 1 pound, which is 119% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Raw Leeks have 127.00576 mg of Magnesium per 1 pound, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

95%

Raw Leeks have 2.18177752 mg of Manganese per 1 pound, which is 95% 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

Phosphorus159 mg

22.7%

Raw Leeks have 158.7572 mg of Phosphorus per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium816 mg

24%

Raw Leeks have 816.4656 mg of Potassium per 1 pound, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.54 μg

8.25%

Raw Leeks have 4.53592 μg of Selenium per 1 pound, which is 8.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium91 mg

6.05%

Raw Leeks have 90.7184 mg of Sodium per 1 pound, which is 6.05% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.54 mg

4.95%

Raw Leeks have 0.5443104 mg of Zinc per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water376 g

10%

Raw Leeks have 376.48136 g of Water per 1 pound, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Leeks:

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

Minerals in 1 pound of Raw Leeks:

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

Macronutrients in 1 pound of Raw Leeks:

1 pound of Leeks is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 1 pound of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Leeks with:

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

Food Info

Nutrients in 1 pound of Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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