Leeks are mild alliums related to onions and garlic. They are low in calories and provide vitamin K, folate, manganese and prebiotic fibres that support gut bacteria.
Including the green tops adds more vitamin K and vitamin A than the white part alone; eat raw or lightly cooked.
Where Leeks, bulb and greens, root removed, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 319 mg | 16% | |
| Calcium | 51.4 mg | 6% | |
| Phosphorus | 34.6 mg | 5% | |
| Magnesium | 15.7 mg | 4% | |
| Iron | 0.761 mg | 5% | |
| Zinc | 0.293 mg | 3% | |
| Vitamin B6 | 0.208 mg | 15% | |
| Manganese | 0.124 mg | 6% | |
| Copper | 0.057 mg | 6% | |
| Fructose | 1.36 g | — | |
| Glucose (dextrose) | 1.06 g | — | |
| Sucrose | 0.660 g | — | |
| Lutein + Zeaxanthin | 1,900 µg | — | |
| Biotin (Vitamin B7) | 2.94 µg | 6% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →