**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
- **Protein:** 2.9 g
- **Fat:** 0.4 g
- **Carbohydrates:** 3 g
- **Dietary Fiber:** 1.7 g
- **Sugar:** Not specified
- **Vitamin B1 (Thiamine):** 0.04 mg
- **Vitamin B2 (Riboflavin):** 0.15 mg
- **Vitamin B5 (Niacin):** 0.6 mg
- **Vitamin C:** 43 mg
- **Vitamin E:** 1.01 mg
- **Vitamin A (Retinol Equivalent):** 90.6 µg
- **Beta-Carotene:** 1.4 µg
- **Calcium:** 294 mg
- **Iron:** 5.4 mg
- **Magnesium:** 37 mg
- **Phosphorus:** 81 mg
- **Potassium:** 280 mg
- **Sodium:** 31.6 mg
- **Zinc:** 0.68 mg
- **Copper:** 0.29 mg
- **Manganese:** 0.65 mg
- **Selenium:** 0.51 µg
- **Cholesterol:** 0 mg
Leeks are a nutrient-dense vegetable that is low in calories but rich in essential vitamins and minerals. They are particularly high in vitamin C, which supports the immune system, and vitamin A, which is important for eye health and skin function. Additionally, leeks provide a good amount of dietary fiber, making them beneficial for digestive health. Their calcium content supports bone strength, while iron helps in oxygen transport throughout the body. With a mild, onion-like flavor, leeks can be used in soups, stews, and sautés, adding both nutrition and taste to meals. Whether eaten raw or cooked, they are a versatile and healthy addition to any diet.
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