5+ A Day



Although they're thought of as a winter vegetable, leeks are usually available all year round.  Sometimes they are hard to get between November and February.


Storage and Handling

Store in the refrigerator. Handle all fresh produce with care and wash before eating.



Leeks are thought of as native to Central Asia and have been cultivated in this region and Europe for thousands of years. Leeks have been the national emblem of Wales since 640 AD when, according to legend, the Welsh defeated the invading Saxons because they had leeks attached to their hats.  The leeks prevented them from attacking each other by mistake!



  • Leeks belong to the onion family, look a bit like a huge spring onion and have a mild onion flavour
  • Miniature leeks are sometimes available


Growing Facts

  • Plant leeks in August through to April
  • Leeks like moist, loose soil
  • Leeks are relatively easy to grow throughout New Zealand

Nutrition Information

1 cup chopped = 106 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 124/30 1% 117/28
Protein (g) 1.2 2% 1.1
Fat, total (g) 0.2 0% 0.2
- saturated (g) 0.03 0% 0.03
Available carbohydrate (g) 4.2 1% 4
- sugars (g) 4.1 5% 3.9
Dietary Fibre (g) 3.1 10% 2.9
Sodium (mg) 2 0% 2
Folate (µg) 57 29% RDI* 54
Thiamin (mg) 0.16 14% RDI* 0.2
Vitamin B6 (mg) 0.27 17% RDI* 0.3
Vitamin C (mg) 5 13% RDI* 5.0
Potassium (mg) 244   230

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

Source: FOODfiles 2016