Leeks
A mild member of the allium family providing the same sulfur compounds as garlic and onion, in a gentler form.
Heart Health
Detox
Gut Health
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.
Leeks
Per
1 cup, chopped, cooked (124g)
Calories
38
Vitamin K
26%
Vitamin A
6%
Vitamin C
6%
Vitamin B12
0%
Vitamin D
0%
Iron
8%
Magnesium
4%
Potassium
2%
Calcium
3%
Fiber
1.2g
Nutrition Highlights
Vitamin K, flavonoids (kaempferol), prebiotic fiber
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Use both the white and light-green parts — the dark green tops are tougher but still edible and good in stocks.
Absorption Boost
Healthy fats — aids absorption of the fat-soluble vitamin K
Other alliums (garlic, onion) — compounds the prebiotic and sulfur-compound effect
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
Storage
Refrigerate in a loose bag in the crisper drawer; use within 1–2 weeks.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Skin clarity
Objective
(Quarterly)
Vitamin K and INR status
Lipid panel