Leek — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 61 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 14 g | 5.09% |
| Fiber | 2 g | 7.14% |
| Sugars | 4 g | 8% |
| Glycemic Index | 15 | - |
| Protein | 2 g | 4% |
| Sodium | 20 mg | 0.87% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15
🟢 Low Glycemic Index
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Health benefits
- Rich in vitamins and minerals such as Vitamin K, Vitamin C, folate, and manganese, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains antioxidants such as polyphenols, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by helping to lower cholesterol levels and blood pressure.
- Low in calories, making them a nutritious addition to a balanced diet.
Health risks
- ul> Potential for digestive discomfort such as gas or bloating when consumed in large quantities, particularly for individuals sensitive to high-fiber foods or those sensitive to onions and garlic.
- Risk of contamination with harmful bacteria or pesticides if not properly washed or sourced from a reputable supplier.
- Potential for allergic reactions in some individuals, particularly those allergic to other alliums (e.g., garlic, onions), causing symptoms like itching, swelling, or difficulty breathing.
- Low calorie content while beneficial for weight management, may not provide enough satiety when eaten alone, leading to potential overeating of other foods.
How to choose leek
Leeks should have a bright white lower end and vibrant green tops, ensuring they are fresh and of good quality. The stalks should be firm and straight, with no significant wilting or yellowing leaves which could indicate poor freshness.
Avoid leeks that are overly bulbous at the base or have a limp texture, as these traits may suggest they have been stored for too long or improperly. Fresh leeks will offer a clean, subtly onion-like flavor and a crisp texture that is ideal for both raw and cooked applications.
How to store leek
To keep leeks fresh, store them unwashed in a perforated plastic bag within the crisper drawer of your refrigerator. Ensure they are kept away from foods with strong odors to avoid any absorption of those scents. When stored correctly, leeks can last for 1-2 weeks.
Refrain from cutting leeks prior to storage, as this can accelerate drying. Do not leave leeks at room temperature for long periods, as this may result in wilting and spoilage. Keep the leeks intact and only trim the roots and leaves right before you plan to use them.
✅ Extra Tip
How long does it last?
Leek can last for 1-2 weeks in the refrigerator when stored in a plastic bag or container. For longer storage, leeks can be blanched and frozen, lasting up to 12 months.
What to do with leftovers?
Leftover leeks can be used in a variety of savory dishes. Slice them thinly and sauté with butter or olive oil as a base for soups, stews, or risottos, where their mild, sweet flavor adds depth. Leeks are also great when added to quiches, frittatas, or omelets, where they pair well with eggs and cheese.
Use leeks in a pasta dish with cream and Parmesan for a simple and elegant meal, or roast them with olive oil and herbs for a caramelized side dish. If you have a lot of leeks, consider making a batch of potato and leek soup, blended until smooth for a comforting dish. Leeks can also be used as a topping for pizzas or flatbreads, or added to a grain bowl with quinoa, roasted vegetables, and a tangy dressing. For a quick snack, sauté leeks with garlic and serve them on toast with a sprinkle of Parmesan.
👨⚕️️ Medical disclaimer
How leek supports specific health conditions
Leeks are a member of the allium family and are rich in fiber, promoting digestive health by supporting bowel regularity. They are a good source of vitamin K, which promotes bone health, and antioxidants, particularly kaempferol, which support heart health by reducing inflammation. Leeks also provide small amounts of vitamin C, supporting immune health, and their low-calorie profile makes them a great addition to various dishes for weight management.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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