Leeks

Leeks are related to onions but they have a milder, sweeter flavor. Leeks are an excellent source of vitamin A, beta carotene, lutein and folate.

Healthy Leek Recipes:

• Poached Leeks
• Parsnip, Leek and Apple Soup
• Low Fat Leek and Potato Soup

The following nutrition information is for one serving of leeks. That would be about one cup of leeks, or 89 grams. This general information is for the bulb and lower stem of raw leeks.

Water: 73.87 g

Calories: 54

Protein: 1.34 g

Carbohydrates: 12.59 g

Fiber: 1.6 g

Sugars: 3.47 g

Total Fat: 0.27 g

Saturated Fat: 0.036 g

Monounsaturated Fat: 0.004 g

Polyunsaturated Fat: 0.148 g

Cholesterol: 0 mcg

Calcium: 53 mg

Iron: 1.87 mg

Magnesium: 25 mg

Phosphorus: 31 mg

Potassium: 160 mg

Sodium: 18 mg

Zinc: 0.11 mg

Vitamin C: 10.7 mg

Thiamin: 0.053 mg

Riboflavin: 0.027 mg

Niacin: 0.356 mg

Pantothenic Acid: 0.125 mg

Vitamin B6: 0.207 mg

Vitamin B12: 0 mcg

Folate: 57 mcg

Vitamin A: 1484 IU

Vitamin E: 0.82 mg

Vitamin K: 41.8 mcg

beta Carotene: 890 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 1691 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men