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[N]extrient

Dock (Raw)

SR Legacy·Comprehensive Reference Data

Dock, raw

Vegetables and Vegetable Products

A 100g serving covers 53% of the daily recommended Vitamin C, making Dock (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2g), fat (0.7g), and carbohydrates (3.2g) per 100g. At just 22 calories per 100g, Dock (Raw) is one of the lowest-calorie options available. With only 4mg of sodium, Dock (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Dock (Raw) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value.

Calories22KCAL
Protein2G
Fat0.7G
Carbs3.2G
Fiber2.9G

Calorie Distribution

27kcal
  • Protein30%2 g
  • Fat23%0.7 g
  • Carbs47%3.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water93.0G
Energy22.0KCAL
Protein2.0G
Total lipid (fat)0.70G
Carbohydrate, by difference3.2G
Fiber, total dietary2.9G
Cholesterol0MG
Vitamin C, total ascorbic acid48.0MG
Thiamin0.04MG
Riboflavin0.10MG
Niacin0.50MG
Vitamin B-60.12MG
Folate, total13.0UG
Vitamin B-120UG
Vitamin A, RAE200UG
Vitamin D (D2 + D3)0UG
Calcium, Ca44.0MG
Iron, Fe2.4MG
Magnesium, Mg103MG
Phosphorus, P63.0MG
Potassium, K390MG
Sodium, Na4.0MG
Zinc, Zn0.20MG
Copper, Cu0.13MG
Manganese, Mn0.35MG
Selenium, Se0.90UG
Energy92.0kJ
Ash1.1G
Pantothenic acid0.04MG
Folic acid0UG
Folate, food13.0UG
Folate, DFE13.0UG
Retinol0UG
Vitamin A, IU4000IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total trans0G
Threonine0.09G
Isoleucine0.10G
Leucine0.17G
Lysine0.12G
Methionine0.04G
Phenylalanine0.11G
Tyrosine0.08G
Valine0.13G
Arginine0.11G
Histidine0.05G
Alanine0.13G
Aspartic acid0.18G
Glutamic acid0.22G
Glycine0.11G
Proline0.12G
Serine0.08G

Common Serving Sizes

ServingCalProteinFatCarbs
cup, chopped (133g)292.7g0.9g4.3g

Scaled from Dock (Raw)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Peas and Carrots Drained with Salt (Frozen, Cooked, Boiled)

48 kcal3.1g protein

Cauliflower Drained with Salt (Cooked, Boiled)

23 kcal1.8g protein

Beans Mung Sprouted Drained Solids (Canned)

12 kcal1.4g protein

Potatoes Red Flesh and Skin (Raw)

70 kcal1.9g protein

Beans Navy Sprouted (Raw)

67 kcal6.2g protein

Tomatoes Red Ripe (Cooked)

18 kcal1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Dock Drained Without Salt (Cooked, Boiled)

20 kcal1.83g protein

Chard Swiss (Raw)

19 kcal1.8g protein

Chard Swiss Drained Without Salt (Cooked, Boiled)

20 kcal1.88g protein

Water Convolvulus (Raw)

19 kcal2.6g protein

Chard Swiss Drained with Salt (Cooked, Boiled)

20 kcal1.88g protein

Lambsquarters (Steamed (northern Plains Indians))

48 kcal4.06g protein

Nutrient Highlights

  • Dock (Raw) is a excellent source of Vitamin C (53% DV) — see top foods ranked by Vitamin C
  • Dock (Raw) is a excellent source of Magnesium (25% DV) — see top foods ranked by Magnesium
  • Dock (Raw) is a good source of Iron (13% DV) — see top foods ranked by Iron
  • Dock (Raw) is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Dock (Raw) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Dock (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 3% (#248 of 8,262)
  • Magnesium: top 7% (#578 of 8,262)
  • Potassium: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories22
% Daily Value*
Total Fat 0.70G1%
Cholesterol 0MG0%
Sodium 4.0MG0%
Total Carbohydrate 3.2G1%
Dietary Fiber 2.9G10%
Total Sugars 0
Protein 2.0G4%
Vitamin D 0UG0%
Calcium 44.0MG3%
Iron 2.4MG13%
Potassium 390MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170076.

View on USDA FoodData Central →