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Leeks
Every knowledge on vegetables, health and nutrition.
Scientific Name
Allium porrum (Lilliaceae family). A herbaceous plant, originating from the world’s great civilisations - Assyrian, Egyptian and Chinese.Common name
Leek, “poor man’s asparagus”
Varieties and seasons
Leek production is concentrated in temperate regions. France is the leading producer of leeks in Europe, before Belgium and Netherlands.
Leeks are found throughout the year in stores, with a seasonal peak from November to February.
There are several varieties, including ”Le Géant” and smaller varieties.
Its green leaves are sometimes blue/grey or steel in colour. The colder the season, the deeper the colour: leeks contain chlorophyll and anthocyanin, which indicate a high level of vitamins.
Production
Indonesia is the leading producer of leek, following by Turkey, France, Belgium, China, Poland.
Consumption
Leeks can be eaten whole (white and green together), as in stews. The shaft or “leak white” is also delicious eaten alone.
Eaten in salads with a vinaigrette or warm in purees and stews, the leek is extremely popular in Europe.
Nutritional values (per 100 g)
Raw* | Cooked* | RDI** | |
|---|---|---|---|
Energy | 23 kcal | 21 kcal | |
Proteins | 1.6 g | 1.2 g | |
Carbohydrates | 3.7 g | 3.8 g | |
Fat | 0.3 g | 0.2 g | |
Fibres | 2.8 g | 2.7 g | 30 g |
Sodium | 12 mg | 7 mg | |
Potassium | 256 mg | 133 mg | 2,000 mg |
Provitamin A | 500 µg | 400 µg | 4,800 µg |
Vitamin C | 18 mg | 7 mg | 80 mg |
Vitamin B9 | 96 µg | 55 µg | 200 µg |
Vitamin B6 | 0.3 mg | 0.13 | 1,4 |
* Ciqual 1995 **Recommended daily intake |
Nutritionist’s advice
Leeks have a high water content (more than 90%) and are therefore very low in calories. Leeks are rich in vitamin B9, and are a source of soft fibres and vitamin B6.
It is very high in potassium and very low in sodium, giving it naturally diuretic properties.
Leeks are also known for regulating bowel movements. They are an excellent source of ballast, gentle and not aggressive, to suit even the most sensitive of digestive systems. Leek whites contain highly soluble fibres that everyone can eat. The “green” part contains the toughest fibres.
What is about portions...?
-a child portion: one 5cm-long piece
-an adult portion : three 5cm-long pieces
Cooking and nutrition: tasty combinations
Leeks and stew: by lightening the usual fatty content of the meat in stews, leeks help improve digestion. Combined with the other vegetables used in this national French dish – turnips, carrots and potatoes – leeks naturally complement the benefits of this recipe, which includes fibre, vitamins A, C, B9, proteins, fat, iron, etc.
Leeks and “fatty” fish: large or small mackerel wrapped inleaks is a great way to cook fish in a natural and edible parcel that enhances its digestibility. Leeks balance the benefits of this recipe, while emphasising its various aromas.
