Leek Nutrition

Healthy Foods



Leeks Nutrition: Facts and Health Benefits

Leek is a delicious type of vegetable that is very healthy and nutritious and has many health benefits to offer. They are a member of the onion family and along with chives and garlic, form part of the allium family. This group of health benefiting vegetables help our bodies to fight against heart disease as they are good for the blood, assisting the heart in functioning well and can significantly help to reduce cholesterol.

They contain essential vitamins, nutrients and minerals. This vegetable is a rich source of vitamin C, iron and fibre which are all excellent for our health and well-being. Leeks have a distinctive and delicious flavor. The taste is quite mild, particularly compared to other members of the onion family.

Leeks Nutrition: What are Leeks?
Leek Definition: Leeks are healthy vegetables that have long white stems and long green outer leaves, sometimes referred to as flags. Mild, sweet and distinct in flavor and very beneficial to our health as this is a vegetable that positively helps to fight against heart disease. The typical size of a leek, that has been commercially grown, is approximately 25cm in length and 2cm in diameter. Leeks can be grown to a much bigger size than this, however, often over growing this vegetable will result in the leeks obtaining a woody centre.

Leeks Nutrition: Facts and Health Benefits
  • Leeks Nutrition: are a rich source of vitamin C, Iron and Fibre
  • Leeks Nutrition: benefit our health, particularly as they assist our bodies in fighting against major health conditions and illness such as heart disease
  • Leeks Nutrition: can be stored for up to 5 days in the refrigerator and should be placed in a polythene bag
  • Leeks Nutrition: is a member of the onion family and along with garlic and chives, is also part of the allium family 


Leeks Nutrition: Calories and Nutritional Benefits
They are low in calories, they are full of goodness and vitality, this healthy vegetable can be eaten raw - young leeks can be sliced, mixed with shredded cabbage and added to a winter salad! The amount of calories in leeks depends on the way that the leek is cooked, for example if the leek is baked, grilled, roasted, steamed or boiled. The following calorie guide can be used to calculate the amount of calories in leek.

Nutritional Information: Calories in Leeks per 100 grams:
Leeks Nutrition - 22 calories
Trimmed, Chopped, Boiled Leeks Nutrition - 21 calories


Leeks Nutrition: Preparing for Cooking to retain Nutrition
When preparing leeks for cooking one must bear in mind the freshness of the vegetable.  For example, if you have home grown the vegetable yourself and have freshly picked it, then the majority of the leek, once it has been cut according, should be healthy.

Cutting the Leek: The white base of the leek should be trimmed and the green flags (leaves) should be cut leaving just the white stem.

Once you have cut the leek, peel away the first white layer if the vegetable is not fresh. Now you are ready to cut a slit through to the centre of the leek, running through the whole length of it. Wash the leek well as soil can become lodged between the layers of the vegetable during the growing process. Gently pull the layers apart, taking care not to damage the layers, and run it under cold water. Once sliced, the leeks should be placed in a colander and rinsed further as the soil really can be difficult to completely remove from in between the layers of the vegetable.

Leeks Nutrition: Cooking and Popular Recipes
Leeks are a versatile vegetable that makes a delicious ingredient when added to many different recipes with leeks. One of the most popular recipes being for soups with leeks. As we all know leek soup recipes are very popular and some of the most famous soups with leeks are 'cock-a-leekie soup' and 'cr�me vichyssoise'. This is such a favorable vegetable to use in soup recipes and leeks are often referred to as 'the king of the soup onions'. Leeks are also very popular for use in other healthy foods recipes including pies, soups, casseroles and broths.

Boiling Leeks Nutrition: This vegetable should be boiled in a small amount of water for no longer than ten minutes then drained well, it should then be returned to the pan and gently heated for five minutes to dry off excess water. Leeks can be served with sauce or a little melted butter which makes them a delicious addition to a meal.


There are many different cooking methods and ways to cook leek which include roasting, boiling, blanching, stir-frying, baking, and steaming.

Leeks Nutrition: Freezing and Storing to Maintain Vitamins / Nutrients

Leeks can be stored for up to five days, inside a polythene bag, in the refrigerator. If you are freezing leeks, then cut them into small chunks and blanche them for three minutes first. Allow them to cool, drain and dry the chunks on a paper towel before placing in a polythene bag and freezing.


Health experts and nutritionists believe that a well-balanced diet that includes at least five portions of fruit and vegetables per day will help to considerably improve our lifestyles and ultimately extend our lives

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