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Leek Calories
Low-calorie vegetable, source of fiber and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Leek Nutrition Facts
Selected: 100 g
31
KCAL / 100G
Carbs
7.6g
· 78%
Protein
1.5g
· 15%
Fat
0.3g
· 7%
Fiber
1.8g
Leek Vitamins & Minerals
Vitamins
Vitamin K
47µg · 39% DV
Folate
64µg · 16% DV
B6
0.23mg · 14% DV
Vitamin C
12mg · 13% DV
Minerals
Iron
2mg · 11% DV
Magnesium
28mg · 7% DV
Calcium
59mg · 6% DV
Phosphorus
35mg · 5% DV
Leek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Leek Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Leek Contain Allergens?
No known major allergens
Which Diets Is Leek Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Leek Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Leek
Leek — Frequently Asked Questions
How many calories are in leek, and is it good for a diet?
Leek has 31 calories per 100g. Its low calorie content makes it suitable for vegan, vegetarian, paleo, Mediterranean, flexitarian, and gluten-free diets.
Does leek have a high glycemic index?
No, leek has a glycemic index of 32, which is considered low. Per 100g, it provides 7.6g carbs and 1.8g fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.