Leeks, (bulb and lower-leaf portion), freeze-dried

Plant foods · Vegetables · All vegetables

g
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 15.2 g · 61 kcal/100g
Fat 2.1 g · 19 kcal/100g
Carbs 74.7 g · 299 kcal/100g
Fiber 10.4 g
Water 2 g
Total energy 321 kcal

Energy is predominantly from carbs (79%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
2.1g
Saturated
0.3g
Monounsat.
0.0g
Polyunsat.
1.2g
Omega-6
0.47g

Saturated fat is 0.8% 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 97%

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

Micronutrients 77 / 100 How is this scored?

Vitamins

Vitamin A 14 µg
Vitamin C 118.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.80 mg
Riboflavin (B2) 0.40 mg
Niacin (B3) 3.5 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 1.21 mg
Folate (B9) 366 µg
Vitamin B12 0.00 µg

Minerals

Calcium 360 mg
Iron 7.6 mg
Magnesium 161 mg
Phosphorus 346 mg
Potassium 2400 mg
Sodium 35 mg
Zinc 0.7 mg
Copper 0.66 mg
Manganese 2.63 mg
Selenium 5.7 µg

Notable source of Folate (B9) (183% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.