Leeks, (bulb And Lower-leaf Portion), Freeze-dried

Serving Size 100 grams

Nutritional Value and Analysis

Leeks, (bulb And Lower-leaf Portion), Freeze-dried with a serving size of 100 grams has a total of 321 calories with 2.1 grams of fat. The serving size is equivalent to 100 grams of food and contains 18.9 calories from fat. This item is classified as vegetables and vegetable products foods.

This food is a good source of fiber, iron, magnesium, potassium, copper, manganese, vitamin c, thiamin, riboflavin, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, lysine and valine . Leeks, (bulb And Lower-leaf Portion), Freeze-dried is a low fat food because it contains less than 3 grams of fat per serving.

Fiber 42% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 42% of the recommended daily needs of fiber.

Iron 42% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 42% of the recommended daily needs of iron.

Magnesium 38% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 38% of the recommended daily needs of magnesium.

Potassium 51% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 51% of the recommended daily needs of potassium.

Copper 73% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 73% of the recommended daily needs of copper.

Manganese 114% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 114% of the recommended daily needs of manganese.

Vitamin C 197% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 197% of the recommended daily needs of vitamin c.

Thiamin 67% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 67% of the recommended daily needs of thiamin.

Riboflavin 31% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 31% of the recommended daily needs of riboflavin.

Vitamin B-6 71% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 71% of the recommended daily needs of vitamin b-6.

Folate 92% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 92% of the recommended daily needs of folate.

Folate 92% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 92% of the recommended daily needs of folate.

Folate, DFE 92% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 92% of the recommended daily needs of folate, dfe.

Tryptophan 36% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 36% of the recommended daily needs of tryptophan.

Threonine 49% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 49% of the recommended daily needs of threonine.

Isoleucine 43% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 43% of the recommended daily needs of isoleucine.

Leucine 35% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 35% of the recommended daily needs of leucine.

Lysine 32% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 32% of the recommended daily needs of lysine.

Valine 37% of DV

A serving of 100 grams of leeks, (bulb and lower-leaf portion), freeze-dried has 37% of the recommended daily needs of valine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 321 Calories from Fat 19
% Daily Value*
Total Fat 2.1g 3%
Saturated Fat 0.3g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 35mg 1%
Total Carbohydrate 74.7g 25%
Dietary Fiber 10.4g 42%
Sugars 0g
Protein 15g
Vitamin A 6% Vitamin C 197%
Calcium 28% Iron 42%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A277 IU6%
Vitamin A, RAE14 µg2%
Vitamin B-120 µg0%
Vitamin B-61.21 mg71%
Vitamin C118 mg197%
Vitamin D0 IU0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate74.65 g25%
Fiber10.4 g42%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat2.1 g3%
Saturated Fats0.28 g1%
→ Palmitic Acid0.27 g-
→ Stearic Acid0.02 g-
Monounsaturated Fats0.03 g-
→ Oleic Acid 0.03 g-
Polyunsaturated Fats1.16 g-
→ Linolenic Acid (18:2)0.47 g-
→ Linolenic Acid (18:3)0.69 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein15.2 g30%
→ Alanine0.75 g-
→ Arginine0.79 g-
→ Aspartic acid1.42 g-
→ Cystine0.25 g-
→ Glutamic acid2.29 g-
→ Glycine0.7 g-
→ Histidine0.25 g27%
→ Isoleucine0.53 g43%
→ Leucine0.97 g35%
→ Lysine0.79 g32%
→ Methionine0.18 g15%
→ Phenylalanine0.56 g26%
→ Proline0.67 g-
→ Serine0.94 g-
→ Threonine0.64 g49%
→ Tryptophan0.12 g36%
→ Tyrosine0.41 g17%
→ Valine0.57 g37%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium360 mg28%
Copper0.66 mg73%
Iron7.6 mg42%
Magnesium161 mg38%
Manganese2.63 mg114%
Phosphorus346 mg28%
Potassium2400 mg51%
Selenium5.7 µg10%
Sodium35 mg1%
Zinc0.66 mg6%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Ash6.05 g-
Water2 g-

Calories Burn off Time

How long would it take to burn off Leeks, (bulb And Lower-leaf Portion), Freeze-dried with 321calories? A brisk walk for 70 minutes, jogging for 33 minutes, or hiking for 54 minutes will help your burn off the calories in leeks, (bulb and lower-leaf portion), freeze-dried.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less67 minutes
Dancing58 minutes
Golfing58 minutes
Hiking54 minutes
Light Gardening58 minutes
Stretching107 minutes
Walking - 3.5 mph70 minutes
Weight Training - light workout89 minutes
Aerobics40 minutes
Basketball44 minutes
Bicycling - 10 mph or more33 minutes
Running - 5 mph33 minutes
Swimming38 minutes
Walking - 4.5 mph42 minutes
Weight Training - vigorous workout44 minutes
Similar Food Items to Leeks, (bulb And Lower-leaf Portion), Freeze-dried
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium