Leeks, (bulb and lower leaf-portion), raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 62 / 100 How is this scored?

Composition

Energy

Protein 1.5 g · 6 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 14.2 g · 57 kcal/100g
Fiber 1.8 g
Water 83 g
Total energy 61 kcal

Energy is predominantly from carbs (87%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
0.3g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.07g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

Protein quality 96 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 96%

Limiting amino acid is Valine (96% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 43 / 100 How is this scored?

Vitamins

Vitamin A 83 µg
Vitamin C 12.0 mg
Vitamin D 0.0 µg
Vitamin E 0.9 mg
Vitamin K 47 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.23 mg
Folate (B9) 64 µg
Vitamin B12 0.00 µg

Minerals

Calcium 59 mg
Iron 2.1 mg
Magnesium 28 mg
Phosphorus 35 mg
Potassium 180 mg
Sodium 20 mg
Zinc 0.1 mg
Copper 0.12 mg
Manganese 0.48 mg
Selenium 1.0 µg

Notable source of Vitamin K (63% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.