1 serving (100 grams) contains 31 calories, 0.9 grams of protein, 0.2 grams of fat, and 7.6 grams of carbohydrates.
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Nutrition Information
Calories |
62 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40 mg | 1% | |
| Total Carbohydrates | 15.2 g | 5% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 6.2 g | ||
| protein | 1.8 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58 mg | 4% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 360 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cooked leeks
Leeks are a versatile vegetable that belongs to the Allium family, closely related to onions, garlic, and shallots. Thought to have originated in the Mediterranean region, leeks are a staple in European cuisines, particularly French, Welsh, and Northern Italian cooking. Cooked leeks have a mild, sweet flavor and are often used in soups, casseroles, and as a side dish. Nutritionally, leeks are low in calories and high in essential vitamins like vitamin A and vitamin K. They also contain important minerals such as manganese and iron, along with dietary fiber to support digestion. Their makeup includes antioxidants like kaempferol, which help combat inflammation and oxidative damage, making cooked leeks a healthy addition to many meals.
Health Benefits
- Rich in vitamin A, cooked leeks support eye health and immune system function.
- Leeks contain vitamin K, which plays a role in bone health and blood clotting.
- High in dietary fiber, leeks aid digestion and can promote gut health.
- Antioxidants like kaempferol in leeks may reduce inflammation and protect cells from oxidative stress.
- Leeks are a source of manganese, which is vital for energy metabolism and bone development.
Dietary Considerations
Selection and Storage
Store whole leeks unwashed in the refrigerator, wrapped in plastic or placed in a crisper drawer, for up to one week. Cooked leeks should be kept in an airtight container in the fridge and consumed within 3-4 days.
Common Questions About Cooked leeks Nutrition
Are cooked leeks high in protein?
Cooked leeks are not considered a high-protein food. One cup of cooked leeks contains approximately 1.2 grams of protein, making them a better source of carbohydrates and fiber than protein.
Can I eat cooked leeks on a keto diet?
Cooked leeks can be consumed in moderation on a keto diet. One cup of cooked leeks contains around 12 grams of carbohydrates and 1.6 grams of fiber, resulting in about 10.4 grams of net carbs. This makes them suitable for small portions, but larger servings may not align with strict keto guidelines.
What are the health benefits of cooked leeks?
Cooked leeks are rich in vitamins A, C, and K, as well as antioxidants like kaempferol, which may help reduce inflammation. They are a good source of dietary fiber, promoting digestive health, and their sulfur compounds may support heart health. However, individuals with digestive sensitivities might find them slightly challenging to tolerate.
How much cooked leeks should I serve in one portion?
A typical serving of cooked leeks is about one cup, which contains around 32 calories, 12 grams of carbohydrates, and nearly 2 grams of fiber. This portion is well-suited as a side dish or ingredient in soups and casseroles.
How do cooked leeks compare to onions in flavor and nutrition?
Cooked leeks have a milder, sweeter flavor compared to onions, making them ideal for recipes requiring subtle taste. Nutritionally, leeks are lower in calories than onions (32 vs. 44 calories per cup) but contain similar amounts of vitamin C and fiber. Unlike onions, leeks offer higher levels of vitamin A, contributing to eye health.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
