Out of season
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.
category
Category
Vegetables
calendar_month
UK Season
Sep – Mar
science
MW Reference
1
♂
Ruling Planet
Mars
Reference Data
McCance & Widdowson 2021
science
Leeks, raw · 13-624 · DG
11 samples, UK, trimmed and damaged outer leaves removed
Energy & Proximates
Energy
23.00
kcal
Energy
99.00
kJ
Water
90.70
g
Protein
1.50
g
Fat
0.20
g
Carbohydrates
4.10
g
of which sugars
3.80
g
of which starch
0.30
g
Fibre (AOAC)
2.80
g
Fibre (NSP)
2.20
g
Alcohol
—
g
Fat Breakdown
Total fat
0.20
g
Saturated
0.04
g
Monounsaturated
—
g
Polyunsaturated
0.12
g
Trans
—
g
Omega-3
—
g
Omega-6
—
g
Cholesterol
—
mg
Minerals
Sodium
—
mg
Potassium
230.00
mg
Calcium
52.00
mg
Magnesium
7.00
mg
Phosphorus
23.00
mg
Iron
0.420
mg
Copper
0.001
mg
Zinc
0.001
mg
Selenium
1.00
µg
Iodine
2.00
µg
Vitamins
Vitamin A
3.00
µg
Vitamin D
—
µg
Vitamin E
0.350
mg
Vitamin C
3.10
mg
Thiamin (B1)
0.050
mg
Riboflavin (B2)
0.030
mg
Niacin (B3)
0.300
mg
Vitamin B6
0.170
mg
Vitamin B12
—
µg
Folate
33.00
µg
Recipes
Using Leeks
Spring vegetable soup with basil pesto
⏱25min
£
◆
Easy
Spring chicken pot pie
⏱80min
££
◆◆
Medium
Green spinach & lemon risotto with crispy prosciutto
⏱50min
£
◆
Easy