scored 86/100
Leeks are mild-flavored allium vegetables rich in prebiotic fiber and organosulfur compounds that support digestive and cardiovascular health. They provide essential micronutrients including vitamin K, folate, and potassium with minimal caloric density.
10.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 86.
Leeks (Allium ampeloprasum var. porrum) belong to the allium family alongside onions and garlic, originating in the Mediterranean region. They are distinguished by their mild, sweet flavor profile compared to sharper onion relatives. The white and light-green portions contain inulin, a soluble prebiotic fiber that feeds beneficial gut bacteria and supports metabolic health. Leeks are particularly rich in kaempferol and other flavonoids—polyphenolic compounds with demonstrated anti-inflammatory and antioxidant properties in human studies. The organosulfur compounds (including thiosulfides) released when leeks are chopped or cooked contribute to their cardiovascular and detoxification benefits. With 47 mcg of vitamin K per 100g, leeks support bone metabolism and vascular health. The prebiotic fiber content makes leeks especially valuable for longevity-focused nutrition: a healthy gut microbiome is now recognized as foundational for immune function, metabolic regulation, and even cognitive health. Leeks' low glycemic load (14.15g carbs with 1.8g fiber) makes them suitable for varied dietary approaches. Their nutrient density relative to caloric content, combined with emerging evidence linking allium vegetables to reduced cardiovascular mortality, positions leeks as an underrated staple for extended healthspan.
Inulin and fructooligosaccharides in leeks pass undigested to the colon, where beneficial bacteria ferment them into butyrate and other short-chain fatty acids that strengthen the intestinal barrier and reduce systemic inflammation
Thiosulfides in leeks modulate platelet aggregation and endothelial function, while 180mg potassium per 100g supports healthy blood pressure regulation independent of sodium
Kaempferol suppresses NF-κB signaling pathways and reduces TNF-α production, lowering chronic systemic inflammation linked to aging and chronic disease
47 mcg of vitamin K per 100g activates osteocalcin and matrix Gla-protein, which direct calcium to bone matrix rather than soft tissue calcification
Organosulfur compounds upregulate glutathione S-transferase and other detoxification enzymes, improving clearance of xenobiotics and metabolic waste
Leeks contain no stimulating compounds and their prebiotic benefits accrue throughout the day as fiber reaches the colon. They are equally beneficial at lunch or dinner. Morning consumption supports stable blood sugar and satiety; evening consumption is well-tolerated given low FODMAP content once properly cooked.
Breaks a fast
Leeks are not compatible with strict water fasting due to caloric and carbohydrate content (61 kcal, 14g carbs per 100g), but fit well within time-restricted feeding windows. Those with sensitive IBS or FODMAP intolerance should introduce leeks gradually and ensure thorough cooking to reduce oligosaccharide content.
Per 100 g of the default form. Bars show how much higher or lower leek is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Leek is classified as a vegetable. Leeks are mild-flavored allium vegetables rich in prebiotic fiber and organosulfur compounds that support digestive and cardiovascular health.
Leek scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin K, Manganese, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, leek is highest in Vitamin K (~33% DV), Manganese (~18% DV), Folate (~14% DV), Vitamin C (~11% DV), Copper (~11% DV).
Not really. A 85 g serving has about 10.5 g of net carbs (12 g total minus 1.5 g fiber).
Best any time of day. Leeks contain no stimulating compounds and their prebiotic benefits accrue throughout the day as fiber reaches the colon. They are equally beneficial at lunch or dinner. Morning consumption supports stable blood sugar and satiety; evening consumption is well-tolerated given low FODMAP content once properly cooked.
A typical serving is around 85 g (~52 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating leek alongside several other vegetable sources.
Leek pairs nicely with: Pair leeks with fermented foods (sauerkraut, kefir, tempeh) because the prebiotic inulin in leeks feeds the beneficial bacteria and enzymes already present in fermented foods, amplifying probiotic colonization; Combine leeks with leafy greens (spinach, kale) because both provide complementary fat-soluble vitamins (K, A); prepare together with olive oil to enhance absorption of these fat-soluble compounds; Pair leeks with turmeric and black pepper in soups or broths because curcumin's anti-inflammatory effects synergize with leek flavonoids, and piperine increases curcumin bioavailability; Combine leeks with sulfur-rich cruciferous vegetables (broccoli, cauliflower) because both activate detoxification pathways and provide complementary glucosinolates for Phase II enzyme support.
Encyclopedia entries that supply the same signature nutrients leek contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients leekcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.