Leek Nutrition Benefits and Facts

Nutritional summary

Leeks are a significant source of Allium vegetables, which a meta-analysis of 19 case-control and 2 cohort studies linked to a reduced risk of gastric (stomach) cancer when consumed in high amounts .
These vegetables contain kaempferol, a flavonoid (a type of plant compound) that has been identified in research as having anti-inflammatory properties .
Leeks are a staple component of the Mediterranean diet, often used in traditional bases like sofrito to increase the intake of beneficial plant compounds and improve adherence to heart-healthy dietary patterns .
While Allium vegetables are associated with some protective health benefits, a meta-analysis of eight prospective cohort studies found no significant link between their consumption and a reduced risk of colorectal cancer .

Interesting fact

The leek is a national emblem of Wales, a tradition said to originate from the 7th-century King Cadwaladr, who ordered his soldiers to wear them on their hats to distinguish themselves from the enemy in battle.

Standout nutrients

ELITE

SOURCE

Chromium

ACE

SOURCE

Folate

GREAT

SOURCE

Ascorbic acid

DECENT

SOURCE

Molybdenum

kcal per 100g

Protein1.58g

Fat0.16g

Carbs0.68g

Fiber2.67g

Sugar3.63g

Fat breakdown

Polyunsat0.11g

Monounsat0.00g

Saturated0.06g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleo

Sustainability

Lighter footprint

Leeks have a low carbon footprint and low water requirements compared to most crops.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Store unwashed in a plastic bag to retain moisture.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Evidence-based tailored nutrition educational intervention improves adherence to dietary guidelines, anthropometric measures and serum metabolic biomarkers in early-stage breast cancer patients: A prospective interventional study - PMC

[3]pmc.ncbi.nlm.nih.gov

Garlic and onions: Their cancer prevention properties - PMC - NIH

[7]pmc.ncbi.nlm.nih.gov

Overview of anti-inflammatory diets and their promising effects on non-communicable diseases - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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