Nutrients in 5 ounces of Leeks

Raw Leeks (Allium ampeloprasum).

Macros Ratio

Protein Fat Carbs

87%

5 oz ▼

Macro Nutrients

Leeks

Energy86.5 kcal

Raw Leeks have 86.465975 kcal of Energy per 5 ounces, which is 3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.43 g

0.44%

Raw Leeks have 0.4252425 g of Fat per 5 ounces, which is 0.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.057 g

0.18%

Raw Leeks have 0.056699 g of Saturated Fat per 5 ounces, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.77%

Raw Leeks have 0.140330025 g of Omega 3 per 5 ounces, which is 8.77% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Raw Leeks have 0.094970825 g of Omega 6 per 5 ounces, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Leeks have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20 g

15.4%

Raw Leeks have 20.05727125 g of Carbohydrate per 5 ounces, which is 15.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.53 g

7.63%

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

Raw Leeks have 5.5281525 g of Sugars per 5 ounces, which is 7.63% 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

Fiber2.55 g

6.7%

Raw Leeks have 2.551455 g of Fiber per 5 ounces, which is 6.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.13 g

3.8%

Raw Leeks have 2.1262125 g of Protein per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Leeks

Vitamin A118 μg

13%

RAE, retinol activity equivalents

Raw Leeks have 117.650425 μg of Vitamin A per 5 ounces, which is 13% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.085 mg

7.1%

Thiamine

Raw Leeks have 0.0850485 mg of Vitamin B1 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.043 mg

3.27%

Riboflavin

Raw Leeks have 0.04252425 mg of Vitamin B2 per 5 ounces, which is 3.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.54%

Niacin, nicotinic acid, niacinamide

Raw Leeks have 0.56699 mg of Vitamin B3 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.2 mg

3.97%

Pantothenic acid

Raw Leeks have 0.1984465 mg of Vitamin B5 per 5 ounces, which is 3.97% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.4%

Pyridoxine

Raw Leeks have 0.330271675 mg of Vitamin B6 per 5 ounces, which is 25.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B991 μg

22.7%

Folates and Folic Acid

Raw Leeks have 90.7184 μg of Vitamin B9 per 5 ounces, which is 22.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C17 mg

19%

Ascorbic acid

Raw Leeks have 17.0097 mg of Vitamin C per 5 ounces, which is 19% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg

8.7%

Tocopherols and Tocotrienols

Raw Leeks have 1.304077 mg of Vitamin E per 5 ounces, which is 8.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K66.6 μg

55.5%

Phytomenadione or phylloquinone

Raw Leeks have 66.621325 μg of Vitamin K per 5 ounces, which is 55.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Leeks

Calcium83.6 mg

8.36%

Raw Leeks have 83.631025 mg of Calcium per 5 ounces, which is 8.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

19%

Raw Leeks have 0.170097 mg of Copper per 5 ounces, which is 19% 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

Iron2.98 mg

37.2%

Raw Leeks have 2.9766975 mg of Iron per 5 ounces, which is 37.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.7 mg

9.45%

Raw Leeks have 39.6893 mg of Magnesium per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.68 mg

29.6%

Raw Leeks have 0.681805475 mg of Manganese per 5 ounces, which is 29.6% 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

Phosphorus49.6 mg

7.1%

Raw Leeks have 49.611625 mg of Phosphorus per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium255 mg

7.5%

Raw Leeks have 255.1455 mg of Potassium per 5 ounces, which is 7.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.58%

Raw Leeks have 1.417475 μg of Selenium per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28.3 mg

1.9%

Raw Leeks have 28.3495 mg of Sodium per 5 ounces, which is 1.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.17 mg

1.55%

Raw Leeks have 0.170097 mg of Zinc per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.18%

Raw Leeks have 117.650425 g of Water per 5 ounces, which is 3.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Leeks:

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

Minerals in 5 ounces of Raw Leeks:

5 ounces of Leeks is an excellent source of Iron and Manganese.
It has a good amount of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It also has some Selenium.
The product has trace amounts of Sodium and Zinc.

Macronutrients in 5 ounces of Raw Leeks:

5 ounces of Leeks has a good amount of Omega 3, Carbohydrate and Sugars.
It has some Fiber and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Leeks with:

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

Food Info

Nutrients in 5 ounces of Leeks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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