Leeks, (bulb and lower-leaf portion), freeze-dried
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Freeze-dried leek bulbs and lower leaves are a lightweight, shelf-stable ingredient that rehydrates into a tender, onion-like vegetable with a concentrated, sweet-savory flavor. They offer a potent dose of carbohydrates and fiber, making them a unique pantry staple for adding depth to dishes without the bulk of fresh leeks.
Calorie split: 16% protein · 79% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the authentic, sweet, and earthy essence of leeks year-round, with unmatched convenience for camping, emergency kits, or quick meal prep. Its versatility allows it to be sprinkled directly into soups, stews, or sauces to instantly build a complex flavor foundation.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high carbohydrate density, which can cause blood sugar spikes if consumed in large, isolated portions, especially for those monitoring glucose levels. To counteract this, always pair it with a source of protein (like beans or chicken) or healthy fat (like olive oil) to slow digestion, and be mindful of portion sizes within a balanced meal.
Key benefits
- Extremely long shelf life when stored properly
- Concentrated source of dietary fiber
- Lightweight and easy to store or transport
- Provides a strong, savory allium flavor base
- Retains most vitamins and minerals through freeze-drying
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The freeze-drying process can preserve the leek's delicate, sulfur-based flavor compounds far better than traditional dehydration, which often mellows them into a more generic 'onion' taste.
Full nutrition (USDA data · scales with serving)
| Water | 2.0 g |
| Energy | 321 kcal |
| Energy | 1344 kj |
| Protein | 15.2 g |
| Total lipid (fat) | 2.1 g |
| Ash | 6.0 g |
| Carbohydrate, by difference | 74.7 g |
| Fiber, total dietary | 10.4 g |
| Calcium, Ca | 360 mg |
| Iron, Fe | 7.6 mg |
| Magnesium, Mg | 161 mg |
| Phosphorus, P | 346 mg |
| Potassium, K | 2400 mg |
| Sodium, Na | 35.0 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.66 mg |
| Manganese, Mn | 2.6 mg |
| Selenium, Se | 5.7 ug |
| Vitamin C, total ascorbic acid | 118 mg |
| Thiamin | 0.80 mg |
| Riboflavin | 0.40 mg |
| Niacin | 3.5 mg |
| Pantothenic acid | 0.77 mg |
| Vitamin B-6 | 1.2 mg |
| Folate, total | 366 ug |
| Folic acid | 0.00 ug |
| Folate, food | 366 ug |
| Folate, DFE | 366 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 277 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.28 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:3 | 0.69 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.64 g |
| Isoleucine | 0.53 g |
| Leucine | 0.97 g |
| Lysine | 0.79 g |
| Methionine | 0.18 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.56 g |
| Tyrosine | 0.41 g |
| Valine | 0.57 g |
| Arginine | 0.79 g |
| Histidine | 0.25 g |
| Alanine | 0.75 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.70 g |
| Proline | 0.67 g |
| Serine | 0.94 g |
FAQ
How do I rehydrate freeze-dried leeks?
Simply soak them in cold or warm water for 10-15 minutes until they regain a tender texture. You can also add them directly to simmering liquids like soups or stews, where they will rehydrate during cooking.
Can I use them as a 1:1 replacement for fresh leeks?
Not exactly by weight. Due to water loss, a small amount of freeze-dried leek is very potent. Start with about 1/4 to 1/3 the volume of fresh leeks called for in a recipe, then adjust to taste.
What is the best way to store them?
Keep them in an airtight container or sealed bag in a cool, dark, and dry place. Properly stored, they can last for years, but for optimal flavor, use within 1-2 years.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.21 kcal/g · 19% calories from protein · 10.4 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.