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Fiber and vitamin-rich, low-calorie vegetable
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Porasa (90 g) has 28 calories. That works out to 31 calories per 100 g. It contains 6.5 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.9 g of fiber. Its 42.3 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 90 g
28
KCAL / 90G
Carbs
6.5g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8.1 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 28 kcal |
| 1 piece (extra small) | 45 g | 14 kcal |
| 1 piece (small) | 60 g | 19 kcal |
| 1 cup (shredded) | 80 g | 25 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (medium) | 100 g | 31 kcal |
| 1 cup (chopped) | 130 g | 40 kcal |
| 1 piece (large) | 140 g | 43 kcal |
| 1 serving (large) | 150 g | 47 kcal |
Calculated from 31 calories per 100 g.
To clean Porasa, trim off the root and any damaged outer leaves, then slice the stalk lengthwise and rinse between the layers under running water. Soil often gets trapped inside, so rinsing only the outside can leave grit behind.
Yes, the green tops of Porasa are edible. The pale green parts work well sliced into a dish, while tougher dark leaves can flavor stock or soup. Remove any dried or damaged sections and wash between the layers before cooking.
Porasa has a mild, slightly sweet onion-like flavor that becomes softer when cooked. Its white and pale green parts are usually more tender, while the darker leaves taste stronger and can be tougher.
Cook Porasa slowly over moderate or low heat until it softens, or add it to soups, stews, and baked dishes. Slice it evenly and wash it first; high heat can brown the thin pieces before the thicker parts turn tender.
Yes, Porasa can be eaten raw, though its flavor is sharper and its texture firmer than when cooked. Slice it thinly for salads or slaws, and wash between the layers first to remove any trapped soil.
Yes, Porasa freezes well for use in cooked dishes. Wash and slice it, briefly blanch it, cool and drain it thoroughly, then freeze it in airtight portions. Its texture may soften after thawing, so it is less suited to salads.
Fresh Porasa generally keeps for about a week in the refrigerator. Store it unwashed and dry in the vegetable drawer, loosely wrapped; discard it if it becomes slimy, unusually soft, or develops an off smell.
Use a mild onion or scallions instead of Porasa when a recipe needs a similar allium flavor. Onion is stronger, so start with less; scallions are closer in mildness but cook faster than Porasa.
Porasa is gritty when soil trapped between its layers was not rinsed away before cooking. Split the stalk lengthwise and rinse each layer thoroughly; for sliced pieces, swish them in a bowl of water and lift them out, leaving grit at the bottom.
Yes, most people can include Porasa regularly as part of meals. Its fiber can cause bloating or gas for some people, so reduce the portion or cook it thoroughly if you notice digestive discomfort.
Vitamins
Vitamin K
42.3µg · 35% DV
Vitamin C
16.2mg · 18% DV
Vitamin A
150.3µg · 17% DV
Folate
57.6µg · 14% DV
Minerals
Copper
0.11mg · 12% DV
Iron
1.89mg · 11% DV
Manganese
0.17mg · 7% DV
Magnesium
25mg · 6% DV
Potassium ⭐
162mg · 5% DV
Sodium
8.1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 28 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Porasa, known in Turkey as pırasa and in English as leek, is an allium with a long white stalk and green leaves. It has been cultivated around the Mediterranean for centuries, and both the tender stalk and younger leaves can be used in cooking.
Its flavour is mild and gently sweet when cooked, making it a natural fit for soups, braises, savoury pies and rice dishes. In Britain, leek and potato soup is a familiar preparation; elsewhere, it is often added to stews or cooked as a simple vegetable side. Porasa is low in calories and provides fibre; 100 g contains 31 calories. For a lighter dish, cook it with other vegetables and use just enough oil to soften it.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
No known major allergens
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
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.