Leeks

Overview

Leeks are allium vegetables providing fructooligosaccharides (FOS) prebiotic fiber, supporting gut microbiome diversity.

Within the BRAIN Diet framework, fructooligosaccharides (FOS) are found in onions, garlic, leeks, and asparagus, and are part of the allium family with prebiotic benefits [1][2].

Key Nutritional Highlights

• Allium vegetables including leeks supply organosulfur compounds and prebiotic fructans [1]
• Fermentable fibres from alliums support beneficial gut microbiota taxa [2]
• Leeks are allium vegetables providing fructooligosaccharides (FOS) prebiotic fiber, supporting gut microbiome diversity. [1]
• Fructooligosaccharides (FOS) are found in onions, garlic, leeks, and asparagus, and are part of the allium family with prebiotic benefits. [2]
• Leeks are allium vegetables providing fructooligosaccharides (FOS) prebiotic fiber, supporting gut microbiome diversity.

Food Context

Synergies

• Part of diverse prebiotic fiber strategy
• Pair with other allium vegetables

Preparation

• Can be consumed cooked or raw
• Supports Bifidobacterium growth

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	61 kcal	—
Protein	1.5 g	—
Total fat	0.3 g	—
Saturated fat	0 g	—
Carbohydrates	14.2 g	—
Sugars	3.9 g	—
Fibre	1.8 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Vitamin K	47 µg	39.2%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Leeks, (bulb and lower leaf-portion), raw, FDC ID 169246, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

1 substance in this food

Vitamin K (Phylloquinone)

Phylloquinone (vitamin K1) from green plants; required for vitamin K–dependent carboxylation.

References

[1] Allium vegetables including leeks supply organosulfur compounds and prebiotic fructans. Nicastro et al. 2015. Garlic and onions: their cancer prevention properties

[2] Fermentable fibres from alliums support beneficial gut microbiota taxa. Pouille et al. 2022. Chicory: Understanding the Effects and Effectors of This Functional Food