Gut Health
Leeks
A mild member of the allium family providing the same sulfur compounds as garlic and onion, in a gentler form.
Heart Health
Gut Health
Immunity
Serving
1 cup, chopped, cooked (124g)
Calories Per Serving
38
Key nutrients
Vitamin K, flavonoids (kaempferol), prebiotic fiber
Nutrient density
Not officially rated
Why it’s worth eating
Leeks provide fiber, vitamins A and K, and plant compounds with antioxidant properties. They support heart health and can be used in soups, sautés, or as a garnish.
What you may notice
Digestive comfort
Skin clarity
Markers worth tracking
Vitamin K and INR status
Lipid panel
How to eat it
Use both the white and light-green parts, the dark green tops are tougher but still edible and good in stocks.
Pairs well with
Healthy fats, aids absorption of the fat-soluble vitamin K
Other alliums (garlic, onion), compounds the prebiotic and sulfur-compound effect
Storage
Refrigerate in a loose bag in the crisper drawer; use within 1-2 weeks.
The numbers, per 1 cup, chopped, cooked (124g)
26%
Vitamin K
6%
Vitamin A
6%
Vitamin C
3%
Calcium
8%
Iron
4%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.2g
Leeks, cooked, boiled, drained (FDC 169247)
Evidence
D
HONEST FLAG: no leek-specific whole-food clinical trials. Leeks ride on the broader allium epidemiology. The practical point is FODMAP relevance.
Study dose vs. serving
No established food-specific dose-response.
No leek-specific outcome trial located; assessed within allium literature.
Use caution if
You take warfarin or other blood thinners, keep intake consistent given the vitamin K content
You have IBS or are FODMAP-sensitive, alliums are a very common trigger
Details
Type
Fruits & Veg
Season
Autumn-winter, cold-hardy
Forms
Fresh
Price
Mid
Bioactive
Allium organosulfur compounds (milder than garlic or onion), plus fructans and kaempferol
Heat stable
Partial
Watch
HIGH FRUCTAN (FODMAP): leeks, especially the white bulb, are a common IBS trigger. The green tops are lower in FODMAPs.
Reliability
3 / 5
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