Leeks, bulb and greens, root removed, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Leek, bulb and greens, root removed, raw, is a mild, sweet member of the allium family, offering a tender-crisp texture and a subtle, onion-like flavor without the harsh bite. Nutritionally, it's a low-calorie, high-fiber vegetable, providing 3 grams of fiber per 100 grams to support digestive health. Its pale white and light green parts are prized for their delicate taste, while the darker greens add color and a slightly earthier note.
💚 Why it's loved
People love leeks for their unique ability to add a sophisticated, savory-sweet depth to dishes without overpowering other ingredients. They are incredibly versatile, shining in everything from creamy soups and sautéed sides to raw salads and savory tarts, embodying a cornerstone of French and European home cooking.
⚠️ Watch-outs & how to enjoy it better
Leeks contain fructans, a type of fermentable carbohydrate (FODMAP) that can cause digestive discomfort like bloating or gas in sensitive individuals, particularly those with IBS. To minimize this, cook leeks thoroughly, as heat breaks down fructans, and consider starting with smaller portions to assess tolerance.
Key benefits
- Excellent source of dietary fiber for gut health.
- Very low in calories, making it ideal for weight management.
- Rich in vitamin K, essential for blood clotting and bone health.
- Contains antioxidants like kaempferol that may reduce inflammation.
- Provides a good amount of folate, important for cell function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ancient Egyptians, Greeks, and Romans valued leeks not only as food but also as remedies for everything from sore throats to toothaches, and the Roman Emperor Nero reportedly ate leeks daily to improve his singing voice.
Full nutrition (scales with serving)
| Water | 87.4 g |
| Nitrogen | 0.23 g |
| Protein | 1.5 g |
| Ash | 0.82 g |
| Fiber, total dietary | 3.0 g |
| Sugars, Total | 3.1 g |
| Sucrose | 0.66 g |
| Glucose | 1.1 g |
| Fructose | 1.4 g |
| Lactose | 0.03 g |
| Maltose | 0.03 g |
| Calcium, Ca | 51.4 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 15.7 mg |
| Phosphorus, P | 34.6 mg |
| Potassium, K | 319 mg |
| Sodium, Na | 17.7 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.12 mg |
| Vitamin B-6 | 0.21 mg |
| Biotin | 2.9 ug |
FAQ
What part of the leek do you eat?
You primarily eat the white and light green parts of the stalk, which have the mildest, sweetest flavor. The dark green tops are tougher but can be used to flavor stocks, soups, or tied into a bouquet garni.
How do you clean leeks properly?
Leeks trap dirt between their layers. Slice off the root end and the dark green tops. Slice the remaining stalk lengthwise, then chop into half-moons. Rinse thoroughly in a bowl of cold water, agitating the pieces to release grit, then drain in a colander.
Are leeks and green onions the same thing?
No, they are different. Leeks have a much larger, thicker white base and a milder, sweeter flavor. Green onions (scallions) are smaller throughout, with a more pungent, sharp taste and are often used raw as a garnish.