Super source
Fibre
2.82 g · 10% DV target
A mild, onion-like vegetable with a dense, cylindrical stalk that softens into a silky texture when braised, providing a rich source of sulfur-containing compounds and protective flavonoids.
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 .7
These vegetables contain kaempferol, a flavonoid (a type of plant compound) that has been identified in research as having anti-inflammatory properties .10
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 .3
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 .7
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
2.82 g · 10% DV target
7.01 mg · 8% DV target
38.1 μg · 10% DV target
Store unwashed in a plastic bag to retain moisture.
Leeks have a low carbon footprint and low water requirements compared to most crops.
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.