FoodScore
0/ 100
Goodvegetable· 100 g

Leek Raw

Leek Raw scores a good 63/100, primarily driven by its status as a minimally processed whole vegetable and its notable fiber content.

  • This vegetable is a minimally processed whole food, earning a significant +10 bonus in its FoodScore.
  • A 100g serving provides 3g of fiber, contributing positively to digestive health.
  • Leek Raw contains no added sugar, saturated fat, or trans fat, aligning with healthy dietary patterns.
  • With only 17.66mg of sodium per 100g, it is a very low-sodium food choice.
  • It offers 319mg of potassium, which is 7% of the Daily Value, supporting electrolyte balance.
  • Scores -2 points above the vegetable category average (65/100 across 68 foods).
Fiber
3g
11% of Daily Value
Protein
1.47g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
17.66mg
1% of Daily Value
+
What it brings to the table
Fiber (3g)+3
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 63

Leek Raw achieves a FoodScore of 63/100, placing it in the 'Good' category. This score reflects its strong nutritional profile as an unprocessed vegetable. A major contributor to its positive score is its classification as a NOVA 1 food, meaning it is minimally processed, which earns a substantial +10 bonus. Additionally, its fiber content of 3g per 100g provides a +3 bonus, supporting digestive health and satiety. The absence of detrimental components like added sugar, saturated fat, and trans fat means it incurs no penalties in these areas. While it provides some essential micronutrients like potassium (319mg) and iron (0.76mg), these amounts are not high enough to trigger significant bonuses. Similarly, the lack of Vitamin D, B12, Folate, Vitamin C, and Vitamin A means it doesn't gain points from these vitamins. To achieve a higher score, Leek Raw would need to be a more significant source of a wider range of micronutrients or provide a higher amount of protein or fiber per serving.

Health benefits

What the nutrients in leek raw actually do for you, grounded in established dietary science.

Supports Digestive Health

Leek Raw is a good source of dietary fiber, providing 3 grams per 100-gram serving. Fiber is essential for maintaining a healthy digestive system by adding bulk to stool and promoting regular bowel movements. Research supports that adequate fiber intake can help prevent constipation and support overall gut function. This amount contributes to the recommended daily fiber intake, which is around 25-38 grams for adults. Including fiber-rich vegetables like leeks can be a simple way to increase your daily intake.

Contributes to Heart Health

Leek Raw can contribute to heart health due to its favorable nutritional profile. It contains no saturated fat, trans fat, or added sugar, all of which are dietary components that, in excess, can negatively impact cardiovascular health. Furthermore, it provides 319mg of potassium per 100g, which is 7% of the Daily Value. Potassium is an important mineral that helps regulate blood pressure and counteracts the effects of sodium, as emphasized by dietary guidelines. Incorporating low-sodium, potassium-rich vegetables is a key strategy for maintaining a healthy heart.

Aids in Blood Sugar Management

As a non-starchy vegetable, Leek Raw can be a beneficial addition to diets focused on blood sugar management. It has zero added sugar and a low carbohydrate content, meaning it has a minimal impact on blood glucose levels. The 3 grams of fiber per 100g also plays a role, as fiber helps slow down the absorption of sugars into the bloodstream, preventing rapid spikes. The NIH lists fiber as a key nutrient for individuals managing blood sugar. Including vegetables like leeks can help create balanced meals that support stable glucose levels.

Supports Healthy Weight Management

Leek Raw is a low-calorie, nutrient-dense food that can support healthy weight management. With only 0 calories per 100-gram serving, it allows for larger portion sizes without significantly increasing calorie intake. The 3 grams of fiber per serving also contributes to satiety, helping you feel full and potentially reducing overall calorie consumption. Dietary guidelines emphasize the importance of incorporating plenty of non-starchy vegetables for weight control. Choosing foods with a high water and fiber content, like leeks, can be an effective strategy.

How to eat it

Leeks are a versatile allium vegetable, similar to onions but with a milder, sweeter flavor. They are commonly used as an aromatic base in many cuisines, particularly in soups, stews, and gratins. A typical serving size is around 100 grams, which can be incorporated into various dishes to add flavor and nutritional value. Their delicate flavor makes them a good complement to a wide range of ingredients.

Thoroughly wash leeks before use, as dirt can often be trapped between their layers. Slice them lengthwise and rinse under running water to remove any grit.
Leeks can be sautéed, roasted, grilled, or braised. Sautéing them in a little olive oil until tender brings out their sweet, onion-like flavor.
Add chopped leeks to soups, stews, frittatas, or quiches for a mild onion flavor and added fiber.
The white and light green parts are generally preferred for cooking, as the dark green tops can be tougher, but they can be used for making vegetable stock.
Store fresh leeks unwashed in the refrigerator for up to two weeks. Wrap them loosely in a plastic bag to maintain freshness and prevent them from drying out.
Things to keep in mind

Leek Raw is generally considered safe for consumption and has no widely documented significant cautions at normal serving sizes. As an allium vegetable, some individuals with sensitive digestive systems may experience mild gastrointestinal discomfort, such as gas or bloating, especially when consumed raw or in large quantities, due to their FODMAP content. However, this is not a common issue for most people. There are no known common allergies specific to leeks, nor are there significant interactions with medications. Individuals with specific dietary restrictions or conditions should consult a healthcare professional.

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Reader questions
Is Leek Raw healthy?
Yes, Leek Raw is considered a healthy food. It scores 63/100 on FoodScore, indicating a good nutritional profile. It is a minimally processed vegetable with no added sugar, saturated fat, or trans fat. It also provides 3 grams of fiber per 100g and is a source of potassium, contributing to overall well-being.
Is Leek Raw good for weight loss?
Leek Raw can be beneficial for weight loss. It is very low in calories (0 calories per 100g) and contains 3 grams of fiber, which helps promote satiety and fullness. Incorporating low-calorie, high-fiber vegetables like leeks can help you feel satisfied while consuming fewer calories overall, supporting weight management goals.
Is Leek Raw ultra-processed?
No, Leek Raw is not ultra-processed. It is classified as a NOVA 1 food, meaning it is an unprocessed or minimally processed food. This indicates that it is in its natural state or has undergone minimal processing without the addition of unhealthy ingredients like excessive sugar, salt, or unhealthy fats.
How should I prepare leeks to maximize their flavor?
To maximize their flavor, thoroughly wash leeks to remove any trapped dirt. The white and light green parts are best for cooking. Sautéing them gently in a little olive oil until they are tender and slightly caramelized will bring out their natural sweetness and mild onion flavor. They are excellent in soups, stews, and roasted dishes.
What can I use as a substitute for leeks?
If you don't have leeks, you can use other allium vegetables as substitutes, depending on the desired flavor profile. Yellow onions or shallots can provide a similar aromatic base, though they will have a stronger, more pungent flavor. Green onions (scallions) can also be used for a milder, fresher onion note, especially in raw applications.
Do leeks provide any antioxidants?
Leeks, like other allium vegetables, contain various beneficial plant compounds that act as antioxidants. These include flavonoids and sulfur-containing compounds. While specific antioxidant levels are not quantified in the provided data, consuming a variety of vegetables like leeks contributes to overall antioxidant intake, which is important for cellular health.
Can leeks be eaten raw?
Yes, leeks can be eaten raw. When raw, they have a crisper texture and a more pungent, peppery flavor than when cooked, similar to a mild onion. They can be thinly sliced and added to salads, salsas, or used as a garnish. However, some individuals may find raw leeks harder to digest due to their fibrous nature.

Explore more

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2727584)Updated 2026-04-20