Categorized as an allium vegetable in the onion family, leeks provides the health benefits of dark greens and sulfuric vegetables all in one plant! You can steep this veggie in tea or even throw it into a diverse stir fry. With a milder flavor than onions, it can be an easy addition to many meals or a hearty veggie Blast.

Selection Process

Look for leeks that are dark green, firm to the touch and free of yellowing ends. Make sure your leeks are washed well prior to cooking with them. Dirt can hide in between the folds of the leek leaves. After cutting, let leeks rest at least 5 minutes to enhance their health properties.

Nutrition Facts

Serving Size: 1 cup, chopped or diced (26.0 g)

Amount Per Serving

Calories: 8.1

% Daily Value*

Total fat 0.1g 0.1%

Saturated Fat 0.0g 0.0%

Cholesterol 0.0mg 0.0%

Sodium 2.6mg 0.0%

Total Carbs 2.0g 0.7%

Dietary Fiber 0.3g 1.0%

Sugars 0.5g

Protein 0.2g

Vitamin A 4.2% Vitamin C 1.8%
Calcium 0.8% Iron 1.6%
Vitamin D 0.0% Vitamin E 0.4%
Vitamin K 8.3% Thiamin 0.5%
Riboflavin 0.3% Niacin 0.3%
Vitamin B-6 1.5% Folate 1.6%
Vitamin B-12 0.0% Panto. acid 0.2%
Phosphorus 0.4% Magnesium 0.9%
Zinc 0.1% Selenium 0.2%
Copper 0.8% Manganese 3.2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.