Fresh Leek: Nutrition Facts Health Benefits, and Recipes
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Fresh Leek/s are a member of the allium family, which also includes onions, garlic, chives, and shallots. They look like a cross between a scallion and a celery stalk, with a white bulb at the base and long, green leaves. Leeks have a milder flavor than onions, with a hint of sweetness and earthiness.

The bulb is the white portion at the base of the leek. It is the most tender part and has the most flavor. The bulb should be firm and white, with no brown spots or blemishes.

The leaves are long, flat, and green. fresh leek leaves are softer, have a slight crunch crisp and bright green, with no yellowing or wilting.

Leeks can range in size from small (about 5 inches long) to large (over 12 inches long).

Leeks have a mild onion flavor with a hint of sweetness and earthiness. They are not as pungent as onions and are more delicate in flavor. leeks add a subtle, delicate oniony depth to dishes without overpowering other flavors.

The white and light green parts are the most flavorful, while the dark green leaves have a stronger, slightly grassy taste.

Leeks are a good source of amazing nutrients from vitamins A, C, and K, as well as fiber. Here are Fresh Leek nutrition facts

Fresh Leek Nutrition Facts (100g)

Fresh Leek: Nutrition Facts Health Benefits, and Recipes

According to USDA   Calories: 61


  • Fat: 0.3g
  • Saturated fat: 0.1g
  • Monounsaturated fat: 0.1g
  • Polyunsaturated fat: 0.1g
  • Carbohydrates: 13g
  • Sugar: 3.5g
  • Fiber: 1.8g
  • Protein: 1.4g


  • Vitamin A: 1667 IU (55% DV)
  • Vitamin C: 29mg (32% DV)
  • Vitamin K: 137µg (114% DV)
  • Folate (Vitamin B9): 53µg (13% DV)
  • Thiamine (Vitamin B1): 0.09mg (6% DV)
  • Riboflavin (Vitamin B2): 0.14mg (9% DV)
  • Niacin (Vitamin B3): 1.2mg (6% DV)
  • Potassium: 162mg (4% DV)
  • Iron: 1.9mg (11% DV)
  • Magnesium: 11mg (3% DV)
  • Calcium: 53mg (5% DV)

DV = Daily Value based on a 2,000 calorie diet.

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Fresh Leek Health Benefits


Beyond the highlights, fresh leeks offer a wealth of health benefits worth exploring in greater detail. Here’s a deeper dive into some key areas:

1. Bone Health Champion: Leeks stand out as exceptional sources of vitamin K, exceeding the Daily Value by 114%. This powerhouse vitamin plays a crucial role in bone health by activating osteocalcin, a protein responsible for binding calcium to bone tissue. This translates to stronger bones and reduced risk of fractures and osteoporosis.

2. Eye Protectors: Fresh leeks are packed with provitamin A carotenoids, notably zeaxanthin and lutein. These antioxidants act as natural shields for your eyes, protecting them from the damaging effects of free radicals. Their presence may significantly reduce the risk of age-related macular degeneration and cataracts, preserving your vision for longer.

3. Heart-Friendly Ally: Kaempferol, a polyphenol antioxidant abundant in leeks, is a champion for heart health. Its anti-inflammatory properties help combat the underlying inflammation associated with heart disease. Additionally, kaempferol has been shown to lower blood pressure and prevent blood clots, further safeguarding your cardiovascular health.

4. Digestive Health Powerhouse: Leeks are a treasure trove of prebiotics, essential for a thriving gut microbiome. These prebiotics act as food for beneficial gut bacteria, promoting their growth and activity. This translates to improved digestion, reduced inflammation, and enhanced gut health, a critical factor for overall well-being.

5. Cancer-Fighting Potential: The research on leeks and cancer prevention is promising. The presence of allicin and other sulfur compounds suggests potential anti-cancer properties. These unique compounds may help inhibit the growth and spread of cancer cells, offering a natural approach to cancer prevention.

6. Immune System Booster: As a good source of vitamin C, a potent antioxidant, leeks play a crucial role in strengthening the immune system. Vitamin C helps defend the body against infections and diseases, ensuring its optimal functioning and resilience.

7. Detoxification Support: The sulfur compounds in leeks contribute to the liver’s detoxification process. These compounds stimulate the liver to effectively remove harmful toxins and waste products from the body, promoting overall health and well-being.

Beyond the List: This exploration just scratches the surface of the health benefits associated with fresh leeks. Ongoing research continues to uncover their potential in reducing the risk of chronic diseases like diabetes and Alzheimer’s while offering valuable nutrients like iron and manganese, essential for various bodily functions.

Selecting Fresh Leeks for Cooking

Fresh Leek: Nutrition Facts Health Benefits, and Recipes
  • Look for leeks with firm, white stems and bright green leaves.
  • Avoid leeks with yellowed or wilted leaves, soft stems, or cracks or bruises.
  • Choose small to medium leeks, as they tend to be more tender and flavorful than larger ones.


  • Feel the leeks – they should be firm and not bend easily.
  • Check the root end – it should be white and not slimy.
  • Look for tightly packed leaves – this indicates a fresh leek.

Storing Leeks for Cooking


  • Unwashed and untrimmed leek can be stored in the refrigerator for up to 5 days.
  • Wrap them in a damp paper towel or place them in a plastic bag with the top open.
  • Store them in the crisper drawer.


  • Leeks can be frozen for up to 3 months.
  • Wash and trim the leeks first.
  • Slice or chop them into desired sizes.
  • Blanch the leeks in boiling water for 2 minutes.
  • Drain and cool them quickly in ice water.
  • Spread the leeks out on a baking sheet and freeze them for 1 hour.
  • Transfer the frozen leeks to freezer bags and store them in the freezer.


  • Frozen leeks are best used in soups, stews, and other cooked dishes.
  • They may lose some of their texture when frozen, so they may not be suitable for dishes where you want them to be crisp.

Additional Tips:

  • Use leeks as soon as possible for the best flavor and texture.
  • Wash leeks thoroughly before using them.
  • Trim off the root end and the dark green leaves.
  • Slice or chop the leeks according to your recipe.

By following these tips, you can select and store fresh leeks for cooking so that you can enjoy their flavor and versatility in your meals.

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Leek Recipes


Creamy Leek and Potato Soup

This creamy leek and potato soup is a classic comfort food that is perfect for a cold day. It is easy to make and is packed with flavor. The leeks and potatoes add a delicious earthiness to the soup, while the cream and cheese add richness and creaminess.


  • 2 tablespoons olive oil
  • 2 leeks, white and light green parts only, thinly sliced
  • 2 cloves garlic, minced
  • 3 pounds potatoes, peeled and diced
  • 4 cups chicken broth
  • 1 cup heavy cream
  • 1/2 cup grated Parmesan cheese
  • Salt and pepper to taste
  • Fresh chives, chopped, for garnish


  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add leeks and garlic and cook, stirring occasionally, until softened, about 5 minutes.
  2. Add potatoes and chicken broth to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes, or until potatoes are tender.
  3. Stir in cream and Parmesan cheese. Season with salt and pepper to taste.
  4. Puree the soup with an immersion blender or in batches in a blender until smooth.
  5. Serve hot, garnished with chopped chives.


  • For a richer flavor, you can use vegetable broth instead of chicken broth.
  • You can also add other vegetables to the soup, such as carrots, celery, or peas.
  • For a vegan version, use vegan broth and vegan cream cheese.

This creamy leek and potato soup is sure to become a new family favorite. It is easy to make, flavorful, and perfect for a cold winter day.

Additional Recipe Ideas:

Fresh Leek and Mushroom Risotto

This flavorful risotto is a sophisticated dish perfect for a special occasion. The creamy rice perfectly complements the earthy notes of leeks and mushrooms, creating a rich and satisfying meal.


  • 2 tablespoons olive oil
  • 1 leek, white and light green parts only, thinly sliced
  • 1/2 pound mushrooms, cleaned and sliced
  • 2 cloves garlic, minced
  • 1 cup Arborio rice
  • 4 cups vegetable broth, warmed
  • 1/2 cup white wine
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste
  • Fresh parsley, chopped, for garnish


  1. Heat olive oil in a large saucepan over medium heat. Add leeks and mushrooms and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook for an additional minute.
  2. Add Arborio rice and stir to coat with oil. Cook for 1 minute, stirring constantly.
  3. Add white wine and cook, stirring constantly, until the wine is absorbed.
  4. Gradually add the warm vegetable broth, one ladleful at a time, stirring constantly and allowing the rice to absorb the liquid before adding more. Continue until the rice is al dente, about 20 minutes.
  5. Stir in Parmesan cheese and season with salt and pepper to taste.
  6. Serve hot, garnished with fresh parsley.

Roasted Leeks with Balsamic Glaze

This simple yet elegant dish is a perfect way to showcase the natural flavors of fresh leeks. The roasting process caramelizes the leeks, creating a sweet and tender dish, while the balsamic glaze adds a touch of acidity and complexity.


  • 2 leeks, washed and trimmed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Balsamic vinegar
  • Brown sugar


  1. Preheat oven to 400°F (200°C).
  2. Cut leeks in half lengthwise and trim the root end.
  3. Toss leeks with olive oil, salt, and pepper.
  4. Arrange leeks on a baking sheet, cut side down.
  5. Roast for 20-25 minutes, or until tender and golden brown.
  6. While the leeks are roasting, simmer balsamic vinegar in a small saucepan until reduced by half. Stir in brown sugar and cook for an additional minute, until thickened.
  7. Drizzle roasted leeks with balsamic glaze and serve hot.

Fresh Leek and Bacon Frittata

This savory frittata is a delicious and satisfying breakfast option. The combination of leeks, bacon, and cheese creates a rich and flavorful dish that is sure to please everyone at the table.


  • 2 tablespoons olive oil
  • 2 leeks, white and light green parts only, thinly sliced
  • 4 slices bacon, chopped
  • 1/2 onion, thinly sliced
  • 8 eggs
  • 1/2 cup grated Parmesan cheese
  • Salt and pepper to taste
  • Fresh herbs, chopped, for garnish


  1. Heat olive oil in a large skillet over medium heat. Add leeks and bacon and cook, stirring occasionally, until the bacon is crisp and the leeks are softened, about 5 minutes.
  2. Add onion and cook until softened, about 3 minutes.
  3. Whisk together eggs, Parmesan cheese, salt, and pepper in a large bowl.
  4. Pour the egg mixture into the skillet with the leeks and bacon. Cook over medium heat, stirring occasionally, until the edges begin to set.
  5. Reduce heat to low and cook for 5-7 minutes, or until the bottom is set and the top is still slightly runny.
  6. Broil for 1-2 minutes, or until the top is set and golden brown.
  7. Garnish with fresh herbs and serve hot.


  • For a vegetarian option, omit the bacon and use vegetable broth instead of chicken broth.
  • You can add other vegetables to the frittata, such as spinach, mushrooms, or peppers.
  • Serve the frittata with a side salad for a complete meal.

Enjoy these four delicious recipes featuring fresh leeks! Each dish offers unique flavors and textures, allowing you to explore the versatility of this wonderful ingredient.

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