1 serving (100 grams) contains 31 calories, 0.9 grams of protein, 0.3 grams of fat, and 7.6 grams of carbohydrates.
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Nutrition Information
Calories |
62 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| 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 | 7.8 g | ||
| protein | 1.8 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| 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 Steamed leek
Leeks are a member of the allium vegetable family, closely related to onions, garlic, and shallots. Believed to have originated in the Mediterranean region, leeks have been a staple in European cuisines for centuries, especially in dishes like soups and stews. When steamed, their mild, sweet flavor and tender texture make them a versatile addition to meals. Nutritionally, steamed leeks are low in calories and rich in vitamins A, C, and K, as well as folate and dietary fiber. They also contain antioxidants such as kaempferol, which may support overall health. Due to their high water content, leeks are hydrating and suitable for low-calorie diets while providing key nutrients for daily needs.
Health Benefits
- Supports eye health due to high vitamin A content.
- Promotes strong bones and blood clotting functions with vitamin K.
- Aids digestion and supports gut health with dietary fiber.
- May reduce inflammation through antioxidants such as kaempferol.
- Contributes to nerve and brain health with folate, essential for DNA synthesis and cell division.
Dietary Considerations
Selection and Storage
Store whole leeks in the refrigerator wrapped in a paper towel or in a plastic bag to maintain moisture, and use within 1-2 weeks. Trim and wash thoroughly to remove dirt before steaming.
Common Questions About Steamed leek Nutrition
What is the nutritional content of steamed leek?
Steamed leek is low in calories, with about 31 calories per 100 grams. It provides 1.5 grams of protein, 0.3 grams of fat, and 7.6 grams of carbohydrates. It is rich in vitamin K, vitamin C, vitamin A, manganese, and small amounts of B vitamins.
Can I eat steamed leek on a keto or low-carb diet?
Steamed leek can be consumed in moderation on a low-carb diet as it contains 7.6 grams of carbohydrates per 100 grams, including 2 grams of fiber. However, for a strict keto diet, it may need to be limited to avoid exceeding daily carb allowances.
What are the health benefits of steamed leek?
Steamed leek is an excellent source of antioxidants, such as kaempferol, which support heart health and reduce inflammation. It is also high in vitamin K, which supports bone health, and contains fiber for improved digestion. Its sulfur-containing compounds may help with detoxification and immune function.
How much steamed leek should I eat in one serving?
A typical serving of steamed leek is around 1 cup (approximately 89 grams), which provides about 28 calories, 1.3 grams of protein, and 5.8 grams of carbohydrates. This portion is a great addition to a balanced meal, providing fiber and essential vitamins.
How does steamed leek compare to other vegetables, such as onions or celery?
Steamed leek has a milder, more delicate flavor compared to onions, making it ideal for soups and side dishes. It is higher in vitamin K and manganese than celery but lower in fiber and calories. Unlike onions, leeks are often used more for their tender white and light green parts than the entire vegetable.
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.
