Leeks (Bulb/Leaf Portion), Cooked, Blanched, Drained with Salt
Leeks are a versatile and nutritious vegetable often used in soups, stews, and a variety of other dishes. The bulb and leaf portion of the leek, when cooked, blanched, and drained with salt, offers a mild, slightly sweet flavor with an array of beneficial nutrients. Below, you’ll find an in-depth look at the nutritional profile and health benefits of this ingredient.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 31 kcal |
| Protein | 0.81 g |
| Fat | 0.2 g |
| Saturated Fats | 0.027 g |
| Carbohydrates | 7.62 g |
| Fiber | 1.0 g |
| Sugar | 2.11 g |
| Calcium | 30.0 mg |
| Iron | 1.1 mg |
| Magnesium | 14 mg |
| Phosphorus | 17.0 mg |
| Potassium | 87.0 mg |
| Sodium | 246.0 mg |
| Zinc | 0.06 mg |
| Copper | 0.062 mcg |
| Manganese | 0.247 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 4.2 mg |
| Thiamine (B1) | 0.026 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.2 mg |
| Vitamin B6 | 0.113 mg |
| Folate (B9) | 24.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 41.0 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Leeks are generally considered safe and do not contain common allergens like nuts, dairy, or gluten. However, as they belong to the allium family (which also includes garlic, onions, and shallots), individuals with sensitivities to these vegetables may want to consume leeks in moderation.
Dietary Preferences
Leeks are suitable for a variety of dietary needs:
- Vegan: Leeks are plant-based and perfect for a vegan diet.
- Vegetarian: They are an excellent choice for vegetarians.
- Gluten-Free: Leeks do not contain gluten, making them a safe option for those with celiac disease or gluten sensitivities.
- Low-Calorie: At just 31 kcal per 100g, leeks are a great choice for those looking to manage their calorie intake.
Health Benefits of Leeks
Leeks are a good source of essential vitamins and minerals, particularly vitamin A, vitamin C, and folate. They are known for their antioxidant properties and are believed to promote heart health, improve digestion, and boost immunity. Their high fiber content aids in digestion, while their potassium and magnesium content helps maintain healthy blood pressure levels. Additionally, leeks contain small amounts of vitamin K, which plays a role in bone health.
Tips for Cooking with Leeks
Leeks are a delicious and nutritious addition to many dishes. Here are some tips for incorporating leeks into your cooking:
- Soups & Stews: Leeks provide a mild, sweet flavor and work wonderfully in broths, soups, and stews.
- Sautéed or Roasted: Try sautéing leeks with a bit of olive oil and seasoning for a simple side dish. You can also roast leeks for a more caramelized, savory flavor.
- Salads: Leeks can be used raw in salads, though their flavor is milder when cooked.
- Pasta & Risotto: Leeks are a great addition to pasta dishes or risottos, adding depth and richness.
Conclusion
Leeks are an excellent source of essential nutrients and add a unique, delicate flavor to a variety of dishes. Whether you’re looking to enhance your soups, salads, or roasted vegetables, leeks are a versatile and healthy ingredient. With their impressive nutritional profile and wide range of health benefits, leeks are a great choice for anyone seeking a nutritious, low-calorie vegetable to include in their meals.
