Nutrients in 300 calories of Leeks

Raw Leeks (Allium ampeloprasum).

Weight per 300 Calories

Leeks

492g

Raw Leeks has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

87%

300 kcal ▼

Macro Nutrients

Leeks

Energy300 kcal

10.3%

Raw Leeks have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.48 g

1.52%

Raw Leeks have 1.4754098360656 g of Fat per 300 calories, which is 1.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.61%

Raw Leeks have 0.19672131147541 g of Saturated Fat per 300 calories, which is 0.61% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.49 g

30.4%

Raw Leeks have 0.48688524590164 g of Omega 3 per 300 calories, which is 30.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.94%

Raw Leeks have 0.32950819672131 g of Omega 6 per 300 calories, which is 1.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Leeks have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69.6 g

53.5%

Raw Leeks have 69.590163934426 g of Carbohydrate per 300 calories, which is 53.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19 g

26.5%

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

Raw Leeks have 19.180327868852 g of Sugars per 300 calories, which is 26.5% 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

Fiber8.85 g

23.3%

Raw Leeks have 8.8524590163934 g of Fiber per 300 calories, which is 23.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.38 g

13%

Raw Leeks have 7.3770491803279 g of Protein per 300 calories, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks

Vitamin A408 μg

45.4%

RAE, retinol activity equivalents

Raw Leeks have 408.19672131148 μg of Vitamin A per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg

24.6%

Thiamine

Raw Leeks have 0.29508196721311 mg of Vitamin B1 per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.3%

Riboflavin

Raw Leeks have 0.14754098360656 mg of Vitamin B2 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.97 mg

12.3%

Niacin, nicotinic acid, niacinamide

Raw Leeks have 1.9672131147541 mg of Vitamin B3 per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.69 mg

13.8%

Pantothenic acid

Raw Leeks have 0.68852459016393 mg of Vitamin B5 per 300 calories, which is 13.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.15 mg

88%

Pyridoxine

Raw Leeks have 1.1459016393443 mg of Vitamin B6 per 300 calories, which is 88% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9315 μg

78.7%

Folates and Folic Acid

Raw Leeks have 314.75409836066 μg of Vitamin B9 per 300 calories, which is 78.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C59 mg

65.6%

Ascorbic acid

Raw Leeks have 59.016393442623 mg of Vitamin C per 300 calories, which is 65.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.52 mg

30%

Tocopherols and Tocotrienols

Raw Leeks have 4.5245901639344 mg of Vitamin E per 300 calories, which is 30% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K231 μg

193%

Phytomenadione or phylloquinone

Raw Leeks have 231.14754098361 μg of Vitamin K per 300 calories, which is 193% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks

Calcium290 mg

29%

Raw Leeks have 290.16393442623 mg of Calcium per 300 calories, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.59 mg

65.6%

Raw Leeks have 0.59016393442623 mg of Copper per 300 calories, which is 65.6% 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

Iron10.3 mg

129%

Raw Leeks have 10.327868852459 mg of Iron per 300 calories, which is 129% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium138 mg

32.8%

Raw Leeks have 137.70491803279 mg of Magnesium per 300 calories, which is 32.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.37 mg

103%

Raw Leeks have 2.3655737704918 mg of Manganese per 300 calories, which is 103% 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

Phosphorus172 mg

24.6%

Raw Leeks have 172.13114754098 mg of Phosphorus per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium885 mg

26%

Raw Leeks have 885.24590163934 mg of Potassium per 300 calories, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.9 μg

8.94%

Raw Leeks have 4.9180327868852 μg of Selenium per 300 calories, which is 8.94% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium98 mg

6.56%

Raw Leeks have 98.360655737705 mg of Sodium per 300 calories, which is 6.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.59 mg

5.37%

Raw Leeks have 0.59016393442623 mg of Zinc per 300 calories, which is 5.37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water408 g

11%

Raw Leeks have 408.19672131148 g of Water per 300 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Leeks:

300 calories 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 300 calories of Raw Leeks:

300 calories 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 300 calories of Raw Leeks:

300 calories of Leeks is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories 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 300 calories of Leeks

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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