Wild leeks, also known as hill leeks, are a nutrient-rich vegetable that is commonly consumed in various cuisines. With an edible portion of 100 g per 100 g, they offer a variety of essential vitamins and minerals. Per 100 g, wild leeks provide 35 calories, making them a low-calorie food option that can be easily incorporated into a balanced diet. They are particularly high in calcium, containing 129 mg per serving, which supports bone health and overall skeletal strength.
In terms of protein content, wild leeks contribute 3.7 g of protein per 100 g, making them a good source of plant-based protein. They also contain important B-vitamins such as thiamine (B1) at 0.03 mg, riboflavin (B2) at 0.11 mg, and niacin (B5) at 0.7 mg, all of which play key roles in energy metabolism and cellular function. Additionally, they provide 4.1 g of dietary fiber, promoting digestive health and helping to maintain a feeling of fullness.
Wild leeks are rich in iron, with 5.4 mg per 100 g, which is beneficial for oxygen transport in the blood and preventing anemia. They also contain 21 mg of vitamin C, supporting immune function and skin health. The presence of manganese at 0.0 mg may seem low, but it still contributes to bone development and metabolism. With 47 mg of phosphorus and 0 mg of sodium, they are a heart-healthy choice, especially for those watching their salt intake.
Additionally, wild leeks contain 86 micrograms of retinol equivalent, which is important for vision and immune function, and 235 micrograms of vitamin A, contributing to eye health and skin maintenance. They also have 2.2 micrograms of carotene, another precursor to vitamin A. While they are low in fat (0.9 g) and cholesterol (0 mg), they do contain small amounts of other minerals like magnesium (0.11 mg), zinc (0 mg), copper (0 mg), and selenium (0 mg), all of which support various bodily functions.
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