Nutritional value

Without a doubt that, due to its taste which is milder and sweeter than that of the onion, the leek is the aromatic vegetable par excellence. It’s a good idea to consume the whole leek (both the white and the green) to get the fullest benefit of its nutritional value.

While it is rich in minerals (iron, potassium, phosphorus, magnesium, copper and calcium), the leek is low in calories. Its low calorific value (35 calories per 100 grams) and high mineral and vitamin content rank it high on the nutritional value scale.

Being rich in vitamins A, B1, B2, B3, B9 (folic acid) and C gives the leek a number of medicinal properties. Numerous nutritional studies show that, like certain other fresh and coloured vegetables, the leek can help prevent certain forms of cancer.

It is also rich in fibre, thanks to which it promotes regular intestinal functioning. The pectins and cellulose gently stimulate movements of the intestines.

A recognized diuretic, its properties are due to the presence of specific carbohydrates and fructosan as well as its high potassium – sodium ratio. Consumed either as a broth or a vegetable, the leek facilitates renal functions and serves as an excellent antiseptic and a quality tonic.

Average composition of leeks per 100 gr. net

Components (gr)
Carbohydrates 4
Protein 2
Fat 0,3
Water 90,5
Fibre 3,5
Minerals (mg)
Potassium 256
Phosphorus 35
Calcium 31
Magnesium 11
Sulphur 72
Sodium 12
Chlorine 40
Boron 0,28
Iron 0,9
Copper 0,05
Zinc 0,2
Manganese 0,14
Iodine 0,01
Selenium 0,01
Vitamins (mg)
Vitamin C
(ascorbic acid) 
Vitamin A
Vitamin B1
Vitamin B2
Vitamine B3
Vitamin B5
(pantothenic acid)
Vitamin B6
Vitamin B9
(folic acid)
Vitamin E
Energy values
Kcalories 27
Kjoules 113

This table shows average composition for information purposes only. The values are to be considered as orders of magnitude and are subject to variables relating to variety, season, degree of maturity, growing conditions etc. Source: "Répertoire général des aliments", REGAL (1995) - "Minéraux" (1996), "Composition des aliments", Souci, Fachmann et Kraut, "The Composition of Foods", Mc Cance et Widdowson.

*Source Aprifel

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Did you know that
The leek is much more than just soup and has become very popular in our modern kitchen. Use it as a vegetable or as a condiment.
Sliced leeks