Leek Nutrition Facts: How Many Calories in Leeks?

Leek Nutrition Facts

The fiber-rich leek, which is cooked in many different dishes from olive oil to pastries, from soup to fried food, is at the top of the list of healthy foods with its nutritional values.

Leek, which is also widely used in the cosmetics industry, has an important place in the medical world in terms of pharmacology. Leek, which has antiseptic, in other words, anti-inflammatory properties thanks to the flavonoids it contains, is a vegetable that is frequently mentioned in the field of alternative medicine. The necessity of consuming fiber-rich food sources in the most famous diets of recent years has given leek more importance than ever before.

Well, how many calories are in leeks, which are almost like a medicine package?

How Many Calories in Leeks?

If you are consuming leeks because of its positive contributions to your health, but wondering how many calories are in leeks, we have good news for you!

  • It is known that 100 grams of leek has about 61 kcal.

This value means a very low range for dieters. However, as we said at the beginning, leeks can be made into pastries or fried! Remember, the calorie value changes according to the way you consume foods. What matters is which one you choose. If you act more carefully in this regard, it may be possible to benefit from the rich vitamins and minerals of all foods at the maximum rate.

How Many Calories in Raw Leek?

Consuming foods in their unprocessed form is generally considered the healthiest way. In this sense, when you encounter the question of how many calories in raw leeks, the most innocent answer may come to your mind.

  • 100 grams of raw leek, which is an ideal food type for dieters, is 52 kcal.

We can say that leek salad, which you can prepare with lemon or vinegar and a drop or two of olive oil, is rich in fiber and should be at the top of your diet list.

How Many Calories in Boiled Leek?

You don’t have to worry about how many calories in boiled leeks! Because among the different recipes of leeks, boiled leeks have the lowest calories.

  • 100 grams of boiled leek only 46 kcal.

You can consume boiled leek in your snacks instead of fruit, or you can sweeten it with some lemon sauce and salt and use it as a side dish alongside your main course.

How Many Calories in Leek Meal?

1 portion of leek meal, calculated as 250 grams, is 185 kcal.

Carrots and rice, which are among the ingredients of the leek dish, are the main reasons for this caloric value. However, when compared to other calorie dishes, it is possible to say that the leek dish is a low-calorie dish despite everything. You can consume leek in your diets with peace of mind. However, your dietitian or doctor should give you the most accurate information on this subject.

How Many Calories in Leek Meal with Olive Oil?

Leeks with olive oil are among the indispensables of crowded parties. Carrots can be made with rice and, if desired, with oranges and eaten with pleasure.

  • Leek made with plenty of olive oil has a value of approximately 155 kcal when consumed in this way.
  • A plain olive oil leek without additional vegetables comes in at 115 kcal. It is beneficial for those who are on a diet to cook the leek plain.

How Many Calories in Meat and Leek Meal?

The number of people who wonder how many calories in minced leek is also quite high! Because ground beef is protein, it is estimated to be low in calories. However, we can still say that a portion of minced leek that comes in 250 grams is 150 kcal. Remember that you should not add rice during the slimming process!

How Many Calories in Leek Pastry?

For those who wonder how many calories a slice of leek pie is, let’s explain it right away. Since the leek pie will be a carbohydrate-rich dish, its calorie will therefore increase at this rate.

Although the size of a slice varies from person to person, approximately 300 grams of leek pie comes in 450 kcal.

Apart from the leek pastry, which dieters avoid, the leek quiche is among the pastries that fascinate with its flavor.

How Many Calories in Leek Soup?

Leek soup, which has managed to make a name for itself with its flavor among vegetable soups, is among the recipes that you will want to consume even if you are not on a diet.

The approximate calorie value of a seasoned leek soup prepared with onions, garlic and yogurt is 185 kcal.

If you are not on a diet, you can enrich this soup by adding cream and potatoes. Then its flavor and consistency will increase even more. However, do not forget that the calorie value of each ingredient you add will exceed 200 kcal!

Leek Nutrition Facts

Leek, which is an important antioxidant, has succeeded to be the crown of every table thanks to the vitamins and minerals it contains. Leek, which especially mothers insistently try to feed their growing children, stands out as a food source that women in osteoporosis should consume against bone resorption problems. Leek, which is very rich in A, C, E, K, B3, B5 and Folic acid, is also a rich food source in terms of minerals such as calcium, potassium, iron, magnesium, phosphorus and sodium. The benefits of leeks are beyond its own reputation!

The nutritional value of 100 grams of leek is as follows:

  • Carbs: 7.62 g
  • Protein: 0.81 g
  • Fat: 0.2 g
  • Fiber: 2.11 g
  • Calcium: 30mg
  • Vitamin A: 812 iu
  • Vitamin C: 4.2 iu
  • Iron: 1.1

What are the Benefits of Leeks?

  • It is recommended to consume leeks, which are considered rich in “kaempferol”, one of the “flavonoid” types, for vascular health.
  • It is stated that leek, which has a protective feature of the inner wall of the veins, should also be consumed by high blood pressure patients.
  • It is recommended to consume leek, which contributes positively to eye health thanks to the “lutein and zeaxanthin” components it contains, to reduce the risk of possible cataracts in later ages.
  • Leek, which is rich in “polyphenol”, is a food source recommended to be consumed due to its antioxidant properties.
  • Leeks, which contain enough vitamin K to meet the daily need, are among the foods that should be consumed by people with blood clotting problems.
  • Leek, which has the feature of lowering the “homocysteine” value in the blood for cardiovascular health, should be consumed to prevent vascular occlusion.
  • Leeks, which have bone-strengthening properties, are among the foods that children should consume frequently.

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