Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 31 kCal | 1684 kCal | 1.8% | 5.8% | 5432 g |
| Proteins | 0.81 g | 76 g | 1.1% | 3.5% | 9383 g |
| Fats | 0.2 g | 56 g | 0.4% | 1.3% | 28000 g |
| Carbohydrates | 6.62 g | 219 g | 3% | 9.7% | 3308 g |
| Alimentary fiber | 1 g | 20 g | 5% | 16.1% | 2000 g |
| Water | 90.8 g | 2273 g | 4% | 12.9% | 2503 g |
| Ash | 0.57 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 41 μg | 900 μg | 4.6% | 14.8% | 2195 g |
| beta Carotene | 0.487 mg | 5 mg | 9.7% | 31.3% | 1027 g |
| Lutein + Zeaxanthin | 925 μg | ~ | |||
| Vitamin B1, thiamine | 0.026 mg | 1.5 mg | 1.7% | 5.5% | 5769 g |
| Vitamin B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 3.5% | 9000 g |
| Vitamin B5, pantothenic | 0.072 mg | 5 mg | 1.4% | 4.5% | 6944 g |
| Vitamin B6, pyridoxine | 0.113 mg | 2 mg | 5.7% | 18.4% | 1770 g |
| Vitamin B9, folate | 24 μg | 400 μg | 6% | 19.4% | 1667 g |
| Vitamin C, ascorbic | 4.2 mg | 90 mg | 4.7% | 15.2% | 2143 g |
| Vitamin E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 10.6% | 3000 g |
| Vitamin K, phylloquinone | 25.4 μg | 120 μg | 21.2% | 68.4% | 472 g |
| Vitamin PP, NE | 0.2 mg | 20 mg | 1% | 3.2% | 10000 g |
| Macronutrients | |||||
| Potassium, K | 87 mg | 2500 mg | 3.5% | 11.3% | 2874 g |
| Calcium, Ca | 30 mg | 1000 mg | 3% | 9.7% | 3333 g |
| Magnesium, Mg | 14 mg | 400 mg | 3.5% | 11.3% | 2857 g |
| Sodium, Na | 10 mg | 1300 mg | 0.8% | 2.6% | 13000 g |
| Sulfur, S | 8.1 mg | 1000 mg | 0.8% | 2.6% | 12346 g |
| Phosphorus, P | 17 mg | 800 mg | 2.1% | 6.8% | 4706 g |
| Trace Elements | |||||
| Iron, Fe | 1.1 mg | 18 mg | 6.1% | 19.7% | 1636 g |
| Manganese, Mn | 0.247 mg | 2 mg | 12.4% | 40% | 810 g |
| Copper, Cu | 62 μg | 1000 μg | 6.2% | 20% | 1613 g |
| Selenium, Se | 0.5 μg | 55 μg | 0.9% | 2.9% | 11000 g |
| Zinc, Zn | 0.06 mg | 12 mg | 0.5% | 1.6% | 20000 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 2.11 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.042 g | ~ | |||
| valine | 0.031 g | ~ | |||
| Histidine * | 0.014 g | ~ | |||
| Isoleucine | 0.028 g | ~ | |||
| leucine | 0.052 g | ~ | |||
| lysine | 0.042 g | ~ | |||
| methionine | 0.01 g | ~ | |||
| threonine | 0.034 g | ~ | |||
| tryptophan | 0.006 g | ~ | |||
| phenylalanine | 0.03 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.04 g | ~ | |||
| Aspartic acid | 0.076 g | ~ | |||
| glycine | 0.037 g | ~ | |||
| Glutamic acid | 0.123 g | ~ | |||
| Proline | 0.036 g | ~ | |||
| serine | 0.05 g | ~ | |||
| tyrosine | 0.022 g | ~ | |||
| Cysteine | 0.014 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.027 g | max 18.7 г | |||
| 16: 0 Palmitic | 0.025 g | ~ | |||
| 18: 0 Stearin | 0.001 g | ~ | |||
| Monounsaturated fatty acids | 0.003 g | min 16.8 г | |||
| 18: 1 Olein (omega-9) | 0.003 g | ~ | |||
| Polyunsaturated fatty acids | 0.111 g | from 11.2 to 20.6 | 1% | 3.2% | |
| 18: 2 Linoleic | 0.045 g | ~ | |||
| 18: 3 Linolenic | 0.066 g | ~ | |||
| Omega-3 fatty acids | 0.066 g | from 0.9 to 3.7 | 7.3% | 23.5% | |
| Omega-6 fatty acids | 0.045 g | from 4.7 to 16.8 | 1% | 3.2% |
The energy value is 31 kcal.
- leek = 124 g (38.4 kCal)
- 0,25 cup, chopped or diced = 26 гр (8.1 кКал)
Leeks (onion and bottom of herbs), boiled, no salt rich in vitamins and minerals such as: vitamin K – 21,2%, manganese – 12,4%
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Tags: calorie content 31 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Leek (onion and lower part of greens), boiled, without salt, calories, nutrients, useful properties Leek (onion and lower part of greens), boiled, without salt