Dock, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
With a distinct tangy and slightly sour flavor, raw dock leaves add a unique zest to salads or can be cooked like spinach for a vibrant green side.
Per 100g reference serving, Dock, raw provides 22 kcal of energy, 2g protein (30% of calories), 3.2g total carbohydrates (47% of calories, including 2.9g dietary fiber and 0g sugars), and 0.7g total fat (23% of calories).
Vitamins Profile in Dock, raw (Per 100g)
Track how Dock, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 48 mg | 53.3% DV |
| Vitamin A (RAE) | 200 µg | 22.2% DV |
| Vitamin B1 (Thiamin) | 0.04 mg | 3.3% DV |
| Vitamin B2 (Riboflavin) | 0.1 mg | 7.7% DV |
| Vitamin B3 (Niacin) | 0.5 mg | 3.1% DV |
| Vitamin B5 (Pantothenic Acid) | 0.041 mg | 0.8% DV |
| Vitamin B6 (Pyridoxine) | 0.122 mg | 7.2% DV |
| Total Folate (Vitamin B9) | 13 µg | 3.2% DV |
| Folate (Dietary Folate Equivalents) | 13 µg | 3.2% DV |
| Natural Food Folate | 13 µg | 3.2% DV |
Minerals & Electrolytes in Dock, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.4 mg | 13.3% DV |
| Calcium (Ca) | 44 mg | 3.4% DV |
| Magnesium (Mg) | 103 mg | 24.5% DV |
| Potassium (K) | 390 mg | 8.3% DV |
| Zinc (Zn) | 0.2 mg | 1.8% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 63 mg | 5% DV |
| Copper (Cu) | 0.131 mg | 14.6% DV |
| Manganese (Mn) | 0.349 mg | 15.2% DV |
| Sodium (Na) | 4 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.167 g | 5.6% DV |
| Isoleucine (BCAA) | 0.102 g | 6.8% DV |
| Valine (BCAA) | 0.133 g | 7.4% DV |
| Lysine | 0.115 g | 5.5% DV |
| Methionine | 0.035 g | 3.5% DV |
| Phenylalanine | 0.114 g | 7.6% DV |
| Threonine | 0.094 g | 8.5% DV |
| Histidine | 0.054 g | 6.7% DV |
| Glycine | 0.114 g | 3.8% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Dock, raw contains 22 calories (kcal), 2g of protein, 3.2g of carbohydrates (2.9g fiber, 0g total sugars), and 0.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Dock, raw has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -8.13 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Dock, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Dock, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.