17 Fit Food calories Vegetables and mushrooms
Leeks calories and nutrition facts
Per 100 g: 61 kcal — 1.5 g protein, 0.3 g fat and 12.3 g carbs.
Leeks are the gentler cousin of the onion – a Welsh national emblem and the base of leek and potato soup and French vichyssoise. Grit hides between the layers, so slit them lengthways and rinse well before cooking. Raw leek is rich in vitamin K, and boiled it has only about 31 kcal per 100 g.
- Source of fibre
- Fat-free
- Very low salt
- High in vitamin K
- Protein 10%
- Fat 5%
- Carbs 85%
In everyday portions
- Typical serving · 50 g 30 kcal
- 100 kcal is 165 g this much of it gives 100 kcal
- Energy density Low 0.61 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 61 | 1.5 | 0.3 | 12.3 |
| Boiled | 31 | 0.81 | 0.2 | 6.6 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 61 kcal 3%
- Protein 1.5 g 3%
- Fat 0.3 g <1%
- Carbs available, without fibre 12.3 g 5%
- Fibre 1.8 g
- Salt 0.05 g <1%
Where the calories come from
- Protein 10%
- Fat 5%
- Carbs 85%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 83 µg 10%
- Vitamin D 0 µg 0%
- Vitamin E 0.92 mg 8%
- Vitamin K 47 µg 63%
- Vitamin C 12 mg 15%
- Vitamin B1 (thiamin) 0.06 mg 5%
- Vitamin B2 (riboflavin) 0.03 mg 2%
- Vitamin B3 (niacin) 0.4 mg 2%
- Vitamin B5 (pantothenic acid) 0.14 mg 2%
- Vitamin B6 0.233 mg 17%
- Folate (B9) 64 µg 32%
- Vitamin B12 0 µg 0%
- Choline 9.5 mg
Minerals
- Potassium 180 mg 9%
- Calcium 59 mg 7%
- Phosphorus 35 mg 5%
- Magnesium 28 mg 7%
- Iron 2.1 mg 15%
- Zinc 0.12 mg 1%
- Copper 0.12 mg 12%
- Manganese 0.481 mg 24%
- Selenium 1 µg 2%
- Iodine 0.8 µg <1%
- Sodium 20 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in folate
- Source of manganese
- Source of vitamin B6
- Source of vitamin C
- Source of iron
Boiled
Energy and macros
- Energy 31 kcal 2%
- Protein 0.81 g 2%
- Fat 0.2 g <1%
- Carbs available, without fibre 6.6 g 3%
- Fibre 1 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 10%
- Fat 6%
- Carbs 84%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 41 µg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.5 mg 4%
- Vitamin K 25.4 µg 34%
- Vitamin C 4.2 mg 5%
- Vitamin B1 (thiamin) 0.026 mg 2%
- Vitamin B2 (riboflavin) 0.02 mg 1%
- Vitamin B3 (niacin) 0.2 mg 1%
- Vitamin B5 (pantothenic acid) 0.072 mg 1%
- Vitamin B6 0.113 mg 8%
- Folate (B9) 24 µg 12%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 87 mg 4%
- Calcium 30 mg 4%
- Phosphorus 17 mg 2%
- Magnesium 14 mg 4%
- Iron 1.1 mg 8%
- Zinc 0.06 mg <1%
- Copper 0.062 mg 6%
- Manganese 0.247 mg 12%
- Selenium 0.5 µg <1%
- Iodine no data
- Sodium 10 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 73% More calories than 73% of vegetables and mushrooms.
- 76% More vitamin K than 76% of vegetables and mushrooms.
- 76% More folate than 76% of vegetables and mushrooms.
- 84% More manganese than 84% of vegetables and mushrooms.
- 84% More vitamin B6 than 84% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Carrots 41 kcal
- Onions 40 kcal
- Potatoes 77 kcal
- Beetroot 43 kcal
- Sweet potato 86 kcal
- Red cabbage 31 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169246.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.