The caloric content of por and its potential anticarcinogenic properties
Wojciech Wiśniewski
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Diets Premium Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Wojciech Wiśniewski | min read 2 min | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
Por belongs to the onion family, which also includes garlic, onions, and spinach. It is often used as an ingredient in many dishes of Polish cuisine, imparting a more distinctive flavor and enriching them with nutrients.
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Vegetable with an extremely low calorie count
Por is a vegetable that is distinguished by its extremely low calorie count. A mere 100 g of this vegetable provides only 29 kcal. Moreover, it belongs to the category of vegetables with a low carbohydrate content. A small portion of por weighs approximately 120 g and has the following nutritional values: - Energy value: 34.8 kcal, - Protein: 2.6 g, - Fat: 0.4 g, - Total carbohydrates: 6.8 g, - Dietary fiber: 3.2 g.
Vitamins in leek
Leek contains B vitamins in its structure, including B1 (0.1 mg/100 g), B2 (0.1 mg/100 g), B3 (0.5 mg/100 g), B6 (0.2 mg/100 g), and folic acid (64 µg/100 g). It is also a source of vitamin C (12 mg/100 g) and vitamin A (83 µg/100 g), which support the immune system.
Mineral components present in leek
Leek also provides mineral components such as zinc (0.7 mg/100 g), iron (1.1 mg/100 g), calcium (59 mg/100 g), potassium (180 mg/100 g), magnesium (28 mg/100 g), and phosphorus (35 mg/100 g). These constituents support proper cardiovascular and nervous system functioning.
Anti-cancer Attributes
Research conducted by Y. Zhou and the team has shown that a high consumption of onion vegetables, including leeks, contributes to a reduction in the risk of gastrointestinal cancers. Isothiocyanates present in leeks can inhibit the development of melanoma, lung cancers, colon, breast, ovaries, gallbladder. Additionally, vitamin C, which is present in the vegetable, plays a critical role in cancer prevention.
The sulfur source - Por
Sulfur is not found alone in food, but is found in sulfur-containing amino acids such as methionine, cystine, and cysteine, as well as vitamins like thiamine and biotin. Por is a source of these substances and therefore has positive properties, including protecting liver cells, promoting proper growth of the body, and contributing to the production of substances such as choline and creatine.
Wojciech Wiśniewski
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