Grilled leeks

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 61 calories, 1.5 grams of protein, 0.3 grams of fat, and 14.2 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		145.2
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.6 mg	2%
Total Carbohydrates		33.7 g	12%
	Dietary Fiber	4.3 g	15%
	Sugars	9.3 g
protein		3.6 g	7%
Vitamin D		0 mcg	0%
Calcium		140.5 mg	10%
Iron		5 mg	27%
Potassium		428.6 mg	9%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (4.1%)

Protein: 14 cal (9.3%)

Carbs: 134 cal (86.7%)

About Grilled leeks

Grilled leeks are a simple yet flavorful vegetable dish, originating from European cuisines, particularly French and Spanish. Leeks, a member of the allium family alongside onions and garlic, are prized for their mild, slightly sweet flavor. When grilled, their natural sugars caramelize, providing a smoky depth. Nutritionally, leeks are low in calories (approximately 31 calories per 100g) and high in water content, making them a hydrating vegetable. They are also a source of vitamins A, C, and K, as well as minerals like manganese and iron. Additionally, leeks offer prebiotic fiber, which supports gut health.

Health Benefits

• Rich in vitamin K, crucial for blood clotting and bone health, with 47 mcg per 100g.
• Contains allium compounds, such as allicin, which may support heart health by lowering cholesterol and blood pressure.
• High in prebiotic fiber, particularly inulin, promoting a healthy gut microbiome and digestion.
• Provides essential vitamin A, supporting vision and immune function, with 33 mcg per 100g.
• A good source of manganese, helping with energy production and antioxidant defense.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Low-fodmap

Selection and Storage

Store whole leeks unwashed in the refrigerator, wrapped in a plastic bag, for up to one week. Ensure leeks are thoroughly cleaned before grilling to remove dirt trapped in their layers.

Common Questions About Grilled leeks Nutrition

Are grilled leeks a good source of key nutrients?

Grilled leeks are low in calories (approximately 32 calories per 100 grams) and contain minimal protein (about 1 gram per 100 grams), but they are rich in vitamins such as vitamin K, vitamin A, and vitamin C, as well as antioxidants like polyphenols. They are also a good source of fiber with around 2 grams per 100 grams, promoting digestive health.

Can I eat grilled leeks on a keto diet?

Grilled leeks can be included in a keto diet but should be consumed in moderation due to their carbohydrate content. One cup (about 89 grams) of cooked leeks contains approximately 6 grams of carbs, so keeping portion sizes small is important to stay within keto-friendly macronutrient limits.

What are the health benefits of grilled leeks?

Grilled leeks are packed with antioxidants, which can help reduce inflammation and protect cells from damage. They support cardiovascular health by providing vitamin K, important for blood clotting and bone health, and their fiber content can improve digestion and support gut health.

How much grilled leeks should I serve per person?

A typical serving size for grilled leeks is about 1 cup or 89 grams, which is enough to provide key nutrients while keeping calories and carbohydrates moderate. This portion size makes an excellent side dish when paired with proteins or other vegetables.

How do grilled leeks compare to grilled onions in flavor and nutrition?

Grilled leeks have a milder, sweeter flavor compared to grilled onions, which can be more pungent and sharp. Nutritionally, leeks have fewer calories and carbohydrates than onions (leeks have around 6 grams of carbs per cup, while onions have closer to 14 grams), making them a lighter option for some diets.

Data Sources & Scientific References