Leeks are mild alliums related to onions and garlic. They are low in calories and provide vitamin K, folate, manganese and prebiotic fibres that support gut bacteria.
Use raw, finely sliced, in salads or dressings to keep vitamin C and sulphur compounds intact.
Where Leeks, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 230 mg | 12% | |
| Chloride | 59.0 mg | 7% | |
| Calcium | 52.0 mg | 7% | |
| Folate | 33.0 µg | 17% | |
| Phosphorus | 23.0 mg | 3% | |
| Vitamin K | 10.1 µg | 8% | |
| Magnesium | 7.00 mg | 2% | |
| Vitamin C | 3.10 mg | 4% | |
| Vitamin A (RE) | 3.00 µg | 0% | |
| Selenium | 1.00 µg | 2% | |
| Niacin equivalents (NE) | 0.500 mg | 3% | |
| Iron | 0.420 mg | 3% | |
| Vitamin E (alpha-TE) | 0.350 mg | 3% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Manganese | 0.200 mg | 10% | |
| Vitamin B6 | 0.170 mg | 12% | |
| Pantothenic Acid (B5) | 0.150 mg | 3% | |
| Thiamin (B1) | 0.050 mg | 5% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Vitamin D | 0.000 µg | 0% | |
| Zinc | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Copper | 0.000 mg | 0% | |
| Iodine | 2.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.120 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 2.00 g | — | |
| Glucose (dextrose) | 1.60 g | — | |
| Sucrose | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 1,900 µg | — | |
| Beta-carotene | 20.0 µg | — | |
| Biotin (Vitamin B7) | 3.04 µg | 6% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →