**Food Category:** Vegetable
**Food Name:** Leek (Hai Cai, Ling Jiao Cai)
**Serving Size:** 100 g (Edible Portion)
**Nutritional Information per 100 g:**
- **Calories:** 27 kcal
- **Thiamine (B1):** 0.04 mg
- **Calcium (CA):** 294 mg
- **Protein:** 2.9 g
- **Riboflavin (B2):** 0.15 mg
- **Magnesium (MG):** 37 mg
- **Fat:** 0.4 g
- **Niacin (B5):** 0.6 mg
- **Iron (FE):** 5.4 mg
- **Carbohydrates:** 3 g
- **Vitamin C (VC):** 43 mg
- **Manganese (MA):** 0.65 mg
- **Dietary Fiber:** 1.7 g
- **Vitamin E (VE):** 1.01 mg
- **Zinc (ZN):** 0.68 mg
- **Vitamin A:** 432 µg
- **Cholesterol:** 0 mg
- **Copper (CU):** 0.29 mg
- **Carotene:** 1.4 µg
- **Potassium (K):** 280 mg
- **Phosphorus (P):** 81 mg
- **Retinol Equivalent:** 90.6 µg
- **Sodium (Na):** 31.6 mg
- **Selenium (SE):** 0.51 µg
Leeks are a nutrient-rich vegetable commonly used in Asian cuisine. They are low in calories but high in essential vitamins and minerals, making them a healthy addition to any diet. Rich in vitamin C, they support immune function, while their high calcium and potassium content can help maintain strong bones and regulate blood pressure. The presence of dietary fiber aids digestion, and the iron content contributes to healthy blood function. Additionally, leeks contain antioxidants like vitamin E and manganese, which help protect the body from oxidative stress. Whether eaten raw in salads or cooked in soups and stews, leeks offer both flavor and numerous health benefits.
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