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Calories, Carbs, and Proteins in Leeks

Nutrition Facts

Serving Size
1 cup

Amount Per Serving


% Daily Values*

Total Fat
0.3 g

Saturated Fat
0.04 g

Trans Fat

Polyunsaturated Fat
166 g

Monounsaturated Fat
4 g

Nutrition Summary

Calories: 61
Fat: 0.3 g
Carbs: 14.15 g
Protein: 1.5 g
There are 61 calories in 1 cup of Leeks.
Calorie breakdown: 4% fat, 93% carbs, 10% protein.

Calories, carbohydrates, and proteins in leeks

Leeks contains 61 calories in every a 100-gram serving. This same quantity of serving contains 1.5 grams of proteins and 14 grams of carbohydrates. The carbohydrates constitute 3.9 grams of sugar and 1.8 g of dietary fiber while the rest is complex carbohydrates. The net carbs in leeks is 12.35 grams for every 100 grams serving.

Vitamins and Minerals in Leeks

Vitamins in leeks

Leeks has 83 mcg of vitamin A, RAE, as well as 12 mg of vitamin C in 100 grams. The same amount of serving of leeks contains 0.06 mg of thiamin (B1), 0.03 mg riboflavin (B2), 0.4 mg niacin (B3), 0.233 mg of vitamin B6 and 64 mcg of folate (B9). Food folate in 100 grams serving of leeks is 64 mcg while Dietary Folate Equivalents (DFE) is 64 mcg. In a portion of 100 grams of leeks, there is 9.5 mg of choline, 1000 mcg of carotene beta, 0 mcg of carotene alpha, 0 mcg of lycopene, and 47 mcg of vitamin K.

Minerals in leeks

There are 59 mg of calcium, 2.1 mg of iron, 180 g of potassium, and 28 mcg of magnesium in 100 g of leeks. The same serving of leeks (100 grams) contains 35 mg of phosphorus, 20 mg of sodium, 0.12 mg of zinc, 1 micrograms of selenium, and 0.12 mg of copper. There are 83 grams of water in a 100 g portion of leeks.

Cholesterol and fats in leeks

Leeks contains 0 mg of cholesterol, 0.3 g of fat, and 0.04 grams of saturated fat. It contains 99 mg of Omega 3s and 67 mg of Omega 6s. A serving of 100 grams of leeks will give you 4 mg of monounsaturated fatty acids (MUFAs) and a total of 166 mg of Polyunsaturated fatty acids (PUFAs).
Data Sources:
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