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Several long leeks lie together, with smooth white cylindrical stalks fading into pale green and broad, darker green leaves that curve and overlap.
●Low GI
★Natural

Porasa Calories

Fiber and vitamin-rich, low-calorie vegetable

In season: Spring · Summer

CALORIES · 100 G

31kcal

GI

15low

POTASSIUM · 100 G

180mg

FIBER · 100 G

2.1g

Quick answer

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.

Porasa Nutrition Facts

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%

Porasa nutrition facts table · 1 piece (medium) (90 g)

NutrientAmount% DV
Calories28 kcal
Total fat0.2 g0%
Saturated fat0.03 g0%
Trans fat0 g
Sodium8.1 mg0%
Total carbohydrate6.5 g2%
Fiber1.9 g7%
Protein1.1 g2%

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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How Many Calories in 1 Medium Porasa?

ServingAmountCalories
1 piece (medium)90 g28 kcal
1 piece (extra small)45 g14 kcal
1 piece (small)60 g19 kcal
1 cup (shredded)80 g25 kcal
100 g100 g31 kcal
1 serving (medium)100 g31 kcal
1 cup (chopped)130 g40 kcal
1 piece (large)140 g43 kcal
1 serving (large)150 g47 kcal

Calculated from 31 calories per 100 g.

Frequently Asked Questions About Porasa

How do you clean Porasa?

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.

Can you eat the green tops of Porasa?

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.

What does Porasa taste like?

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.

How do you cook Porasa?

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.

Can Porasa be eaten raw?

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.

Can you freeze Porasa?

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.

How long does Porasa last in the fridge?

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.

What can you use instead of Porasa?

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.

Why is Porasa gritty after cooking?

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.

Can you eat Porasa every day?

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.

Porasa Vitamins & Minerals

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

Porasa Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.9
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Porasa

To burn the 28 calories in 1 piece (medium) (90 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Porasa?

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.

How Nutritious Is Porasa?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

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.

Is Porasa 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 Porasa Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Porasa 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

Porasa Fat Profile

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.

Compare Porasa

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🫑

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Oven-Roasted Mixed Vegetables

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Nutrition data compiled from USDA FoodData Central and scientific sources.