Leeks are a good source of vitamins A, C and K (important for helping your blood to clot). They also contain minerals such as iron (which is important for red blood cells) and manganese (involved in the regulation of brain and nerve function). Leeks are also a good source of dietary fibre. Energy – 100 g of leeks supplies 125 kJ.
One cup of raw leeks contains 54 calories, 13g of carbohydrates, 1g of protein, 2g of dietary fiber, and no dietary fat. Leeks are high in vitamin A (one cup offers 30% of your daily requirement), and they’re a good source of vitamin C, vitamin K, and vitamin B6, as well as the minerals iron and manganese.
Leeks have a mild, onion-like taste. In its raw state, the vegetable is crunchy and firm. The edible portions of the leek are the white base of the leaves (above the roots and stem base), the light green parts, and to a lesser extent the dark green parts of the leaves.