The caloric content of por and its potential anticarcinogenic properties
Wojciech Wiśniewski
2026-03-21
2 min. read
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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.
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 occurring in millet
Millet contains in its structure B vitamins, including B1 (0.1 mg/100 g), B2 (0.1 mg/100 g), B3 (0.6 mg/100 g), and B6 (0.2 mg/100 g), as well as folic acid (56.0 µg/100 g), vitamin C (20.2 mg/100 g), vitamin E (0.5 mg/100 g), and provitamin A (148 µg/100 g).
Mineral components present over the course of time
Por also provides mineral components such as zinc (0.7 mg/100 g), iron (1.1 mg/100 g), calcium (48 mg/100 g), potassium (248 mg/100 g), magnesium (11 mg/100 g), phosphorus (52 mg/100 g), iodine (2 µg/100 g), selenium (1 µg/100 g) and sodium (6 mg/100 g). This unexpected vegetable contains relatively high amounts of iron. It is a non-heme iron that is only absorbed by the body at 5%, however, iron bioavailability increases in the presence of vitamin C, which is also present in por.
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.
