Leeks (Bulb/Leaf Portion, Cooked, Bleached, Drained, Without Salt) – Nutritional Information
Leeks are a versatile and flavorful vegetable that bring a mild, onion-like taste to a wide range of dishes. Whether used in soups, stews, or as a side dish, leeks provide a number of nutritional benefits. Below is the detailed breakdown of the nutritional profile for cooked, bleached, and drained leeks, without added salt.
Nutritional Overview:
| Nutrient | Amount |
|---|---|
| Energy | 31 kcal |
| Protein | 0.81 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 7.62 g |
| Fiber | 1.0 g |
| Sugars | 2.11 g |
| Calcium | 30.0 mg |
| Iron | 1.1 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 17.0 mg |
| Potassium | 87.0 mg |
| Sodium | 10.0 mg |
| Zinc | 0.06 mg |
| Copper | 0.062 mcg |
| Manganese | 0.247 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 4.2 mg |
| Thiamine (Vitamin B1) | 0.026 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.2 mg |
| Vitamin B6 | 0.113 mg |
| Folate | 24.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 41.0 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Considerations
Leeks, with their mild flavor and high nutritional value, are a great addition to a balanced diet. Here are some key health benefits:
- Low in Calories: At just 31 kcal per serving, leeks are a weight-friendly vegetable that adds bulk to meals without significantly increasing calorie intake.
- Rich in Fiber: Leeks provide 1.0 g of dietary fiber per serving, which contributes to digestive health and helps maintain healthy blood sugar levels.
- Good Source of Micronutrients: Leeks contain essential vitamins and minerals such as Vitamin A, Vitamin C, calcium, magnesium, and iron. These nutrients support immune function, bone health, and overall vitality.
- Antioxidants: With moderate amounts of Vitamin C and selenium, leeks may help fight oxidative stress and support immune function.
Allergen Information
Leeks are naturally allergen-free, making them a safe choice for most individuals, including those with common food allergies such as gluten, dairy, and nuts. However, as with any food, it’s always important to be mindful of personal sensitivities or intolerances.
Dietary Preferences
- Vegan & Vegetarian-Friendly: Leeks are plant-based and suitable for both vegan and vegetarian diets.
- Gluten-Free: Leeks are naturally gluten-free, making them a great option for those with celiac disease or gluten sensitivity.
- Low in Fat: With just 0.2 g of total fat, leeks are an excellent choice for low-fat and heart-healthy diets.
- Low-Carb: Leeks are relatively low in carbohydrates (7.62 g per serving), making them a good option for those following a low-carb or ketogenic diet.
Cooking Tips and Advice
Leeks can be a wonderful addition to many dishes. Here are some ways to prepare them:
- Soup and Stews: Leeks are often used in soups, providing a subtle onion flavor that enriches broths and stocks. For an easy leek and potato soup, simply sauté chopped leeks with some butter, add potatoes and vegetable broth, and let it simmer until tender.
- Roasting: Leeks can be roasted whole or sliced with a drizzle of olive oil, salt, and pepper for a simple side dish.
- Sautéing: Slice leeks thinly and sauté them with garlic and olive oil for a fragrant addition to pasta dishes, quiches, or savory pies.
Conclusion
Leeks are a nutritious and versatile vegetable that offer a range of health benefits while adding flavor and depth to many dishes. Whether you use them in soups, salads, or as a side dish, leeks are a fantastic way to enhance your meals while keeping them light and healthy.
