Leeks raw

Nutritional value of Leeks raw
Serving Size: 1 Cup, 89 g

Calories 54 Kcal. Calories from Fat 2.43 Kcal.

Proximity Amount % DV
Water 73.87 g N/D
Energy 54 Kcal N/D
Energy 227 kJ N/D
Protein 1.34 g 2.68%
Total Fat (lipid) 0.27 g 0.77%
Ash 0.93 g N/D
Carbohydrate 12.59 g 9.68%
Total dietary Fiber 1.6 g 4.21%
Total Sugars 3.47 g N/D

Minerals Amount % DV
Calcium, Ca 53 mg 5.30%
Iron, Fe 1.87 mg 23.38%
Magnesium, Mg 25 mg 5.95%
Phosphorus, P 31 mg 4.43%
Potassium, K 160 mg 3.40%
Sodium, Na 18 mg 1.20%
Zinc, Zn 0.11 mg 1.00%
Copper, Cu 0.107 mg 11.89%
Manganese, Mn 0.428 mg 18.61%
Selenium, Se 0.9 µg 1.64%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.053 mg 4.42%
Vitamin B2 (Riboflavin) 0.027 mg 2.08%
Vitamin B3 (Niacin) 0.356 mg 2.23%
Vitamin B5 (Pantothenic acid) 0.125 mg 2.50%
Vitamin B6 (Pyridoxine) 0.207 mg 15.92%
Vitamin B9 (Folate) 57 µg 14.25%
Folic Acid 0 µg N/D
Folate, food 57 µg N/D
Folate, DEF 57 µg N/D
Choline 8.5 mg 1.55%
Vitamin C (Ascorbic acid) 10.7 mg 11.89%
Fat-soluble Vitamins  (Retinoids and Carotenoids)
Vitamin A, RAE 74 µg 10.57%
Vitamin A, IU 1484 IU N/D
Beta Carotene 890 µg N/D
Lutein + zeaxanthin 1691 µg N/D
Vitamin E (alpha-tocopherol) 0.82 mg 5.47%
Vitamin K (phylloquinone) 41.8 µg 34.83%

Lipids Amount % DV
Fatty acids, total saturated 0.036 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.034 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.002 g N/D
Fatty acids, total monounsaturated 0.004 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.004 g N/D
Fatty acids, total polyunsaturated 0.148 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.06 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.088 g N/D

Amino Acids Amount % DV
Tryptophan 0.011 g 2.50%
Threonine 0.056 g 3.18%
Isoleucine 0.046 g 2.75%
Leucine 0.085 g 2.30%
Lysine 0.069 g 2.06%
Methionine 0.016 g N/D
Cystine 0.022 g N/D
Phenylalanine 0.049 g N/D
Tyrosine 0.036 g N/D
Valine 0.05 g 2.37%
Arginine 0.069 g N/D
Histidine 0.022 g 1.79%
Alanine 0.066 g N/D
Aspartic acid 0.125 g N/D
Glutamic acid 0.201 g N/D
Glycine 0.061 g N/D
Proline 0.059 g N/D
Serine 0.082 g N/D

Flavonols Amount % DV
Kaempferol 2.4 mg N/D
Myricetin 0.2 mg N/D
Quercetin 0.1 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


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