Food Nutrient Profile - Dried Leeks

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Nutrients in 100 grams of Dried Leeks

Freeze-dried Leeks.

Macros Ratio

Protein Fat Carbs
16%
5%
79%
100 g ▼

Macro Nutrients

Dried Leeks
Energy321 kcal
11%
Freeze-dried Leeks provide 321kcal of Energy per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat2.1 g
2.16%
Freeze-dried Leeks provide 2.1g of Fat per 100 grams, meeting 2.16% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.28 g
0.87%
Freeze-dried Leeks provide 0.28g of Saturated Fat per 100 grams, meeting 0.87% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.69 g
43%
Freeze-dried Leeks provide 0.69g of Omega 3 per 100 grams, meeting 43% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.47 g
2.76%
Freeze-dried Leeks provide 0.47g of Omega 6 per 100 grams, meeting 2.76% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Freeze-dried Leeks provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate74.7 g
57.4%
Freeze-dried Leeks provide 74.7g of Carbohydrate per 100 grams, meeting 57.4% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber10.4 g
27.4%
Freeze-dried Leeks provide 10.4g of Fiber per 100 grams, meeting 27.4% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein15 g
27%
Freeze-dried Leeks provide 15g of Protein per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Dried Leeks
Vitamin A14 μg
1.56%
RAE, retinol activity equivalents
Freeze-dried Leeks provide 14μg of Vitamin A per 100 grams, meeting 1.56% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.8 mg
66.7%
Thiamine
Freeze-dried Leeks provide 0.8mg of Vitamin B1 per 100 grams, meeting 66.7% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.4 mg
30.8%
Riboflavin
Freeze-dried Leeks provide 0.4mg of Vitamin B2 per 100 grams, meeting 30.8% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B33.5 mg
22%
Niacin, nicotinic acid, niacinamide
Freeze-dried Leeks provide 3.5mg of Vitamin B3 per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.77 mg
15.3%
Pantothenic acid
Freeze-dried Leeks provide 0.77mg of Vitamin B5 per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B61.2 mg
93%
Pyridoxine
Freeze-dried Leeks provide 1.2mg of Vitamin B6 per 100 grams, meeting 93% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9366 μg
92%
Folates and Folic Acid
Freeze-dried Leeks provide 366μg of Vitamin B9 per 100 grams, meeting 92% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Freeze-dried Leeks provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C118 mg
131%
Ascorbic acid
Freeze-dried Leeks provide 118mg of Vitamin C per 100 grams, meeting 131% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Freeze-dried Leeks provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Dried Leeks
Calcium360 mg
36%
Freeze-dried Leeks provide 360mg of Calcium per 100 grams, meeting 36% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.66 mg
73%
Freeze-dried Leeks provide 0.66mg of Copper per 100 grams, meeting 73% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron7.6 mg
95%
Freeze-dried Leeks provide 7.6mg of Iron per 100 grams, meeting 95% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium161 mg
38.3%
Freeze-dried Leeks provide 161mg of Magnesium per 100 grams, meeting 38.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese2.63 mg
115%
Freeze-dried Leeks provide 2.63mg of Manganese per 100 grams, meeting 115% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus346 mg
49.4%
Freeze-dried Leeks provide 346mg of Phosphorus per 100 grams, meeting 49.4% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium2400 mg
70.6%
Freeze-dried Leeks provide 2400mg of Potassium per 100 grams, meeting 70.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium5.7 μg
10.4%
Freeze-dried Leeks provide 5.7μg of Selenium per 100 grams, meeting 10.4% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium35 mg
2.33%
Freeze-dried Leeks provide 35mg of Sodium per 100 grams, meeting 2.33% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.66 mg
6%
Freeze-dried Leeks provide 0.66mg of Zinc per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water2 g
0.054%
Freeze-dried Leeks provide 2g of Water per 100 grams, meeting 0.054% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Dried Leeks: Benefits and Analysis | 100 g

Discover the nutritional benefits of dried leeks with detailed macro and micronutrient data. Find out the essential nutrients present in 100g of freeze-dried leeks.

Discover the Nutritional Power of Freeze-Dried Leeks

Vitamins in 100 Grams of Freeze-Dried Leeks

Freeze-dried leeks are a nutritional powerhouse, especially when it comes to vitamins. In just 100 grams, you'll find:

While freeze-dried leeks offer a wealth of vitamins, they contain only trace amounts of Vitamin A and lack Vitamin B12 and Vitamin D.

Minerals in 100 Grams of Freeze-Dried Leeks

When it comes to minerals, freeze-dried leeks do not disappoint. In 100 grams, you get:

Freeze-dried leeks also contain trace amounts of Sodium, making them a low-sodium option for those monitoring their salt intake.

Macronutrients in 100 Grams of Freeze-Dried Leeks

In terms of macronutrients, freeze-dried leeks are incredibly well-rounded. In 100 grams, you'll find:

Conclusion

Incorporating freeze-dried leeks into your diet can provide a wide array of essential vitamins, minerals, and macronutrients. Whether you're looking to boost your immune system, support bone health, or simply add more nutrient-dense foods to your meals, freeze-dried leeks are an excellent choice. Enjoy them in soups, stews, or as a flavorful addition to your favorite dishes!

Frequently Asked Questions about Dried Leeks

What are the health benefits of Dried Leeks?

Dried leeks are a good source of vitamins and minerals, including vitamin K, vitamin A, and manganese. They also contain antioxidants that help protect cells from damage. Including dried leeks in your diet can support bone health, immune function, and overall well-being.

Are there any potential risks or side effects of consuming Dried Leeks?

Dried leeks are a nutritious addition to a plant-based diet, providing fiber, vitamins, and minerals. However, consuming them in excess may lead to digestive issues such as bloating or gas due to their high fiber content. It's important to balance your intake of dried leeks with other foods to avoid potential digestive discomfort.

Can I lose weight by eating more Dried Leeks?

Dried leeks can be a healthy addition to your diet due to their fiber content, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately depends on a combination of factors including overall calorie intake, portion sizes, and physical activity levels. It's important to focus on a balanced diet with a variety of nutrient-dense foods to support your weight loss goals.

Can I gain more muscles by eating more Dried Leeks if I train consistently?

Dried leeks can be a good source of fiber and certain vitamins and minerals, but they are not a significant source of protein, which is essential for muscle growth. To gain muscle mass, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, consistent strength training is crucial for building muscle mass. Incorporating a variety of protein-rich plant foods into your diet and following a well-rounded workout routine will be more effective for gaining muscle than solely relying on dried leeks.

Can I eat Dried Leeks if I have diabetes?

Yes, dried leeks can be a good option for individuals with diabetes as they are low in calories and high in fiber, which can help regulate blood sugar levels. However, it is important to consume them in moderation as they can still impact blood sugar levels. It's always best to consult with a healthcare provider or a registered dietitian for personalized advice based on your individual health needs.

Can I consume Dried Leeks if I am on a Keto diet?

Yes, dried leeks can be consumed on a Keto diet as they are low in carbohydrates and can add flavor and nutrients to your meals. Just be mindful of portion sizes as they can be calorie-dense due to the dehydration process.

Can I eat Dried Leeks if I am on a low fat diet?

Yes, dried leeks can be a good addition to a low-fat diet as they are naturally low in fat. However, it's important to check the ingredients list to ensure they have not been fried or processed with added fats. Dried leeks can be a great source of fiber, vitamins, and minerals, making them a healthy option for adding flavor and nutrients to your meals.

What is the environmental impact of producing Dried Leeks?

The environmental impact of producing dried leeks is generally lower compared to animal-based products. Leeks are a plant-based food source that requires less water, land, and resources to cultivate compared to animal agriculture. Choosing plant-based foods like dried leeks can help reduce greenhouse gas emissions, water usage, and land degradation associated with food production.




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