Leeks, (bulb and lower leaf-portion), raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
With a delicate, sweet onion flavor, raw leeks offer a mild pungency and crisp texture, perfect for adding a subtle aromatic base to dishes.
Per 100g reference serving, Leeks, (bulb and lower leaf-portion), raw provides 61 kcal of energy, 1.5g protein (9% of calories), 14.2g total carbohydrates (87% of calories, including 1.8g dietary fiber and 3.9g sugars), and 0.3g total fat (4% of calories).
Vitamins Profile in Leeks, (bulb and lower leaf-portion), raw (Per 100g)
Track how Leeks, (bulb and lower leaf-portion), raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 12 mg | 13.3% DV |
| Vitamin A (RAE) | 83 µg | 9.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.92 mg | 6.1% DV |
| Vitamin K (Phylloquinone) | 47 µg | 39.2% DV |
| Vitamin B1 (Thiamin) | 0.06 mg | 5% DV |
| Vitamin B2 (Riboflavin) | 0.03 mg | 2.3% DV |
| Vitamin B3 (Niacin) | 0.4 mg | 2.5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.14 mg | 2.8% DV |
| Vitamin B6 (Pyridoxine) | 0.233 mg | 13.7% DV |
| Total Folate (Vitamin B9) | 64 µg | 16% DV |
| Folate (Dietary Folate Equivalents) | 64 µg | 16% DV |
| Natural Food Folate | 64 µg | 16% DV |
| Choline | 9.5 mg | 1.7% DV |
| Beta-Carotene | 1000 µg | 27.8% DV |
| Lutein + Zeaxanthin | 1900 µg | 19% DV |
Minerals & Electrolytes in Leeks, (bulb and lower leaf-portion), raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.1 mg | 11.7% DV |
| Calcium (Ca) | 59 mg | 4.5% DV |
| Magnesium (Mg) | 28 mg | 6.7% DV |
| Potassium (K) | 180 mg | 3.8% DV |
| Zinc (Zn) | 0.12 mg | 1.1% DV |
| Selenium (Se) | 1 µg | 1.8% DV |
| Phosphorus (P) | 35 mg | 2.8% DV |
| Copper (Cu) | 0.12 mg | 13.3% DV |
| Manganese (Mn) | 0.481 mg | 20.9% DV |
| Sodium (Na) | 20 mg | 0.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.099 g | 6.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.067 g | 0.5% DV |
| Monounsaturated Fat (MUFA) | 0.004 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.166 g | 0.8% DV |
| Saturated Fat (SFA) | 0.04 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.096 g | 3.2% DV |
| Isoleucine (BCAA) | 0.052 g | 3.5% DV |
| Valine (BCAA) | 0.056 g | 3.1% DV |
| Lysine | 0.078 g | 3.7% DV |
| Methionine | 0.018 g | 1.8% DV |
| Tryptophan | 0.012 g | 3% DV |
| Phenylalanine | 0.055 g | 3.7% DV |
| Threonine | 0.063 g | 5.7% DV |
| Histidine | 0.025 g | 3.1% DV |
| Glycine | 0.069 g | 2.3% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Leeks, (bulb and lower leaf-portion), raw contains 61 calories (kcal), 1.5g of protein, 14.2g of carbohydrates (1.8g fiber, 3.9g total sugars), and 0.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Leeks, (bulb and lower leaf-portion), raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -3.25 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Leeks, (bulb and lower leaf-portion), raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Leeks, (bulb and lower leaf-portion), raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.