Vegetable
boiled unsalted leek.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
boiled leeks
SERVING
CALORIES
31
PROTEIN
0.81g
CARBS
7.6g
FAT
0.20g
FIBER
1.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories31kcal—
Protein0.81g2%
Carbohydrates7.6g3%
Fiber1.0g4%
Sugar2.1g4%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water90.8g—
MINERALS
Sodium10mg0%
Potassium87mg2%
Calcium30mg2%
Iron1.1mg6%
Magnesium14mg3%
Phosphorus24mg2%
Zinc0.11mg1%
Copper0.06mg7%
Manganese0.16mg7%
Selenium0.60µg1%
VITAMINS
Vitamin A41µg5%
Vitamin C4.2mg5%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K25.4µg21%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.21mg1%
Pantothenic acid (B5)0.07mg1%
Vitamin B60.11mg6%
Folate (B9)24µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon10g
1 oz28.4g
1 lb453.6g
1 piece110g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin K for bone health
- ✓Contains antioxidants like kaempferol
- ✓Supports heart health by reducing inflammation
- ✓Low calorie and high water content for weight management
- ✓Provides folate for healthy cell division
COOKING TIPS
In the kitchen.
- 1Rinse thoroughly before boiling to remove sand trapped between layers
- 2Boil only until tender-crisp to avoid a mushy texture
- 3Use the white and light green parts for the best flavor and texture
STORAGE
Keep it fresh.
- Store boiled leeks in an airtight container in the refrigerator
- Use within 3 to 5 days for best quality
- Can be frozen for up to 3 months, though texture may soften
FAQ
Frequently asked questions.
How long do boiled leeks last in the fridge?
Boiled leeks will stay fresh for 3 to 5 days when stored in an airtight container in the refrigerator.
Can you freeze boiled leeks?
Yes, you can freeze them for up to 3 months, but they are best used in soups or stews after thawing as the texture becomes much softer.
What is a good substitute for boiled leeks?
Boiled mild onions, shallots, or the white parts of green onions (scallions) can be used as substitutes.
How do you clean leeks before boiling?
Slice the leek lengthwise and rinse under cold running water, fanning out the layers to wash away any trapped dirt or grit.
Are boiled leeks healthy?
Yes, they are low in calories and provide essential nutrients like Vitamin K, Vitamin A, and manganese.
Why are my boiled leeks slimy?
Leeks can become slimy if they are overcooked. Boil them just until they are tender when pierced with a fork.
Can I eat the dark green tops of the leek?
While edible, the dark green tops are very tough. They are best used for flavoring stocks rather than being boiled and eaten as a side.
Are leeks allowed on a Jain diet?
No, leeks are part of the Allium family (like onion and garlic) and are generally avoided in a strict Jain or Sattvic diet.
