Ingredients
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Vegetables
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Leeks
Out of season
Season
Sep–Mar
Ruled by
♂ Mars
Calories
23 kcal
Protein
1.5 g
MW reference
1
Leeks
Leeks reach their peak between September and March, flourishing as a robust British winter staple. While thinner varieties appear in summer, the cold-weather harvest produces the sweetest, most tender stalks. They are a reliable source of vitamin K, vitamin A, and fiber, serving as a foundational aromatic in many dishes.
Nutrition facts
Per 100 g
Energy23 kcal / 99 kJ
Protein1.5 g
Carbs4.1 g
— of which sugars3.8 g
Fat0.2 g
— saturated0.0 g
Fibre2.8 g
Vitamin C3.1 mg
Iron0.42 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Leeks, raw · 13-624 · DG
11 samples, UK, trimmed and damaged outer leaves removed
Energy & Proximates
Energy23.00kcal
Energy99.00kJ
Water90.70g
Protein1.50g
Fat0.20g
Carbohydrates4.10g
of which sugars3.80g
of which starch0.30g
Fibre (AOAC)2.80g
Fibre (NSP)2.20g
Alcohol—g
Fat Breakdown
Total fat0.20g
Saturated0.04g
Monounsaturated—g
Polyunsaturated0.12g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium—mg
Potassium230.00mg
Calcium52.00mg
Magnesium7.00mg
Phosphorus23.00mg
Iron0.420mg
Copper0.001mg
Zinc0.001mg
Selenium1.00µg
Iodine2.00µg
Vitamins
Vitamin A3.00µg
Vitamin D—µg
Vitamin E0.350mg
Vitamin C3.10mg
Thiamin (B1)0.050mg
Riboflavin (B2)0.030mg
Niacin (B3)0.300mg
Vitamin B60.170mg
Vitamin B12—µg
Folate33.00µg
Recipes using Leeks
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