Leek: Info, Facts, Nutritional Value & Health Benefits

Leek is a herbaceous, biennial plant that, in most cases, is cultivated as an annual crop. Its scientific name is Allium ampeloprasum var. porrum, and it belongs to the Alliaceae family, together with onion and garlic. Leek is also closely related to Chinese leek (Allium tuberosum Rottler), green onions, and elephant garlic (Allium ampeloprasum var. ampeloprasum). The plants are cultivated for their edible shank and leaves. 

Leeks are native to the Middle East and the eastern Mediterranean areas and have been consumed for almost 6,000 years. Nowadays, leeks are cultivated almost everywhere in the world, with Indonesia being the leading producer country with around 5 to 6 thousand tons of leeks annual production. Other worth mentioning leek producing countries are Turkey, Belgium, France, China, and Korea.

Leek Nutrition Facts

Leek contains more protein and minerals and higher energy value than an onion and is rich in potassium and iron. Thanks to its high concentration of antioxidants like vitamins K and C, flavonoids, and β-carotene, the leek is considered to have remarkable pharmaceutical characteristics (anti-bacterial and anti-fungal activities) and its consumption (raw or cooked) has great benefits to human health. 

100 gr of raw leeks contain:

  • Calories 31
  • Water 90.8 g
  • Total Carbohydrate 7.6 g
  • Total Fat 0.2 g
  • Cholesterol 0 g
  • Dietary Fiber 1 g
  • Sugars 2.1 g
  • Protein 0.8 g
  • Potassium 87 mg
  • Sodium 10mg
  • Magnesium 14 mg
  • Calcium 30 mg

At the same time, 100 gr leeks can provide you with the following proportions of your daily vitamin needs.

21% Vitamin K

5% Vitamin A

5% Vitamin C

6% Iron

7% Vitamin B6

Health benefits of raw leek

Some of the main health benefits of raw leek consumption are:

  • Anticancer properties
  • Blood Pressure Reduction
  • Boost skin and hair health
  • Diuretic properties


Anticancer properties of leeks and other allium vegetables, like the sulfur-containing compounds, have been studied and published in the Journal of the National Cancer Institute. According to that research, men receiving the highest amount of allium vegetables had a lower risk of developing prostate cancer. Other studies have also shown that the same risk reduction is possible for stomach and colon cancers.

Skin and Hair

Leeks are a source of vitamin C . Vitamin C participates in collagen building which is responsible for the good health and structure of our skin and hair.

Contribute to blood pressure reduction.

Leeks are a source of potassium. According to studies, people who regularly consume increased amounts of potassium and, at the same time, have a poor sodium diet tend to have lower blood pressure levels.

Diuretic properties

Leeks may have a diuretic action on our bodies. They help water and sodium expelled from the body as urine. This is quite important, mainly for people who suffer from hypertension.







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Leek: Info, Facts, Nutritional Value & Health Benefits

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How to Grow Leeks at Home

Commercial Leek Farming – How to Grow Leeks for Profit

Leek Soil Requirements, Soil Preparation, and Planting of Leek

Leek Water Requirements and Irrigation Systems

Leek Fertilization Requirements

Leek Harvest, Yields and Storage

Leek Pests, Diseases and Weed Control


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