1 serving (89 grams) contains 54 calories, 1.3 grams of protein, 0.3 grams of fat, and 13.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
144.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 53.3 mg | 2% | |
| Total Carbohydrates | 34.7 g | 12% | |
| Dietary Fiber | 4.3 g | 15% | |
| Sugars | 10.4 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.3 mg | 12% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 480 mg | 10% | |
* 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 Puerro
Puerro, also known as leek, is a long, green, and white vegetable from the Allium family, related to onions and garlic. Originating from the Mediterranean region, it is a staple in European and Middle Eastern cuisines, often featured in soups, stews, and sautés. Nutritionally, leeks are low in calories (60.7 per 100 grams) but rich in carbohydrates and fiber. They are a good source of calcium (66.3 mg), iron (2.36 mg), and vitamin C (13.5 mg), while being virtually fat-free and containing minimal protein. Their mild, onion-like flavor makes them versatile and appealing in various dishes.
Health Benefits
- Supports bone health due to its calcium content (66.3 mg per 100 grams).
- Enhances immune function with vitamin C (13.5 mg per 100 grams), which is essential for immune system health.
- Promotes healthy digestion thanks to its fiber content (1.8 grams per 100 grams), supporting gut health.
- May improve red blood cell production with its notable iron content (2.36 mg per 100 grams).
- Low calorie and fat content makes it suitable for weight management diets.
Dietary Considerations
Selection and Storage
Store leeks in the refrigerator, unwashed and untrimmed, in a loose plastic bag to retain moisture for up to 1-2 weeks. Wash thoroughly before use to remove dirt trapped between layers.
Common Questions About Puerro Nutrition
Is Puerro high in protein?
Puerro (leek) is not considered a high-protein food, as it contains only 1.46 grams of protein per 100 grams. It is predominantly composed of carbohydrates and is better suited as a vitamin-rich vegetable in a balanced diet.
Can I eat Puerro on a keto diet?
Puerro has 14.61 grams of carbs per 100 grams, which is relatively high for keto diets that aim for extremely low carb intake. While small amounts can be used for flavoring in moderation, it is not a keto-friendly food in large servings.
What are the health benefits of Puerro?
Puerro is rich in vitamins, particularly vitamin A and C, and provides essential minerals like potassium. Its fiber content (1.80 grams per 100 grams) supports digestion, and it has low sodium levels (22.47 mg), making it heart-health friendly. However, its natural sugar content (4.38 grams) may be a concern for individuals managing blood sugar.
How much Puerro should I eat in a serving?
A typical serving size of Puerro is around 100-150 grams, which provides about 60-90 calories. For a balanced meal, it is best used as a side dish or incorporated into soups or stews, rather than consumed in large quantities.
How does Puerro compare to onions in cooking?
Compared to onions, Puerro has a milder and slightly sweeter taste, making it ideal for dishes where you want a subtle flavor. It contains fewer calories and slightly less sugar than some onion varieties, but is similar nutritionally in overall carb content.
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.
