Nutritional Value Of Leeks

Leeks (Allium porrum) come from the family Alliaceae and are the close relatives of garlic, onions, scallions and shallots. Cultivated all throughout the year, this hardy vegetable resembles scallions but have a bigger size with a very small bulb and a long white cylindrical stalk of superimposed layers. The vegetable has a delicate, almost sweet flavor and can be prepared in a variety of ways: boiled, fried and even raw in salads. Leeks are an essential component in the cuisine of Wales (a part of the United Kingdom) and are extensively used all throughout the country. In fact, the vegetable is one of the national emblems of the country and is even worn by the people on the event of St. David’s Day. Native to parts of Central Asia, the vegetable was introduced to the United Kingdom by the Romans where it has been cultivated for thousands of years. A high source of vitamins and minerals, many cultivated varieties of leeks are available all round the year. For your knowledge and better information, a Food Rating Chart has been provided for you in the article below.

Leeks Nutrition Facts

Amount of Leeks: 1 cup

Total Weight of Leeks: 89 grams

Nutrients	Amount
Basic Components
Protein	1.3 g
Carbohydrates	12.6 g
Water	73.9 g
Ash	0.9 g
Calories
Total Calories	227 KJ
Calories From Fat	9.2 KJ
Calories From Carbohydrate	202 KJ
Calories From Protein	15.5 KJ
Carbohydrates
Dietary Fiber	1.6 g
Starch	1.6 g
Sugars	3.5 g
Sucrose	3.5 g
Glucose	3.5 g
Maltose	3.5 g
Lactose	3.5 g
Galactose	3.5 g
Fats
Total Fat	0.3 g
Poly Fat	0.1 g
Vitamins
Vitamin A	1484 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	73.9 mcg 890 mcg
Thiamin	0.1 mg
Niacin	0.4 mg
Vitamin B6	0.2 mg
Betaine	8.5 mg
Vitamin C	10.7 mg
Vitamin E (Alpha Tocopherol)	0.8 mg
Vitamin E (Beta Tocopherol)	0.8 mg
Vitamin E (Gamma Tocopherol)	0.8 mg
Vitamin E (Delta Tocopherol)	0.8 mg
Folate	57.0 mcg
Vitamin K	41.8 mcg
Pantothenic Acid	0.1 mg
Minerals
Calcium	52.5 mg
Copper	0.1 mg
Iron	1.9 mg
Magnesium	24.9 mg
Manganese	0.4 mg
Phosphorus	31.2 mg
Potassium	160 mg
Selenium	0.9 mcg
Sodium	17.8 mg
Zinc	0.1 mg
Saturated Fats
16:0 Palmitic	33.8 mg
18:0 Stearic	1.8 mg
Mono Fats
18:1 Oleic	3.6 mg
Poly Fats
18:2 Linoleic	59.6 mg
18:3 Linolenic	88.1 mg
Other Fats
Omega 3 Fatty Acids	88.1 mg
Omega 6 Fatty Acids	59.6 mg
Amino Acids
Alanine	65.9 mg
Arginine	69.4 mg
Aspartate	125 mg
Cystine	22.2 mg
Glutamate	201 mg
Glycine	61.6 mg
Histidine	22.2 mg
Isoleucine	46.3 mg
Leucine	85.4 mg
Lysine	69.4 mg
Methionine	16.0 mg
Phenylalanine	49.0 mg
Proline	58.7 mg
Serine	81.9 mg
Threonine	56.1 mg
Tryptophan	10.7 mg
Tyrosine	36.5 mg
Valine	49.8 mg

Buying And Storing Tips:

Good quality leeks should be straight and firm and have dark green leaves with straight necks.
Always look for those that are similar in size as this will help in the consistent cooking of the vegetable. Also, there should be no signs of wilting or yellowing and even the bulbs should be devoid of cracks or bruises.
The best season for the purchase and consumption of leeks is from winter till the onset of the spring season. However, the vegetable is available all throughout the year.
The ideal way for storing leeks is by keeping them unwashed and untrimmed in the vegetable compartment of the refrigerator. This way it can be stored to a maximum of two weeks.
However, cooked leeks cannot be stored for long durations as they spoil fast and even if kept in the refrigerator, will stay fresh only for about a day or two.
You can also store the vegetable by wrapping them lightly in a plastic bag. This will help them to retain their moisture.
Leeks can be kept in the freezer for up to three months. But prior to that, they have to be blanched for two to three minutes. A negative effect of this process is that the vegetable will lose some of its desirable taste and texture qualities.

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