Vegetables • Deep Nutrition Analytics
Borage, cooked, boiled, drained, with salt
Borage, cooked, boiled, drained, with salt is a vegetables providing 25 kcal per 100g serving, primarily fueled by balanced macronutrients (25 kcal) for a balanced distribution of calories across macronutrients. It contributes substantial micronutrient density, highlighted by Vitamin C at 36% of the standard daily value (32.5 mg). With a remarkably low energy density (0.3 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2.1 g
- Carbohydrates
- 3.5 g
- Fat
- 0.8 g
Produce Profile: Hydration & Micronutrients
Borage, cooked, boiled, drained, with salt provides natural botanical nutrition with 25 calories per 100g. Providing dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 491 mg of dietary potassium (10% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 3.6 mg of dietary iron (20% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 105 kJ |
| Total lipid (fat) | 0.8 g |
| Carbohydrate, by difference | 3.5 g |
| Energy | 25 kcal |
| Protein | 2.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 32.5 mg |
| Vitamin A | 219 µg |
| Iron | 3.6 mg |
| Manganese | 0.4 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 219 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 4380 IU |
| Vitamin C, total ascorbic acid | 32.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 102 mg |
| Potassium, K | 491 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 57 mg |
| Phosphorus, P | 55 mg |
| Sodium, Na | 324 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 10 µg |
| Water | 91.9 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| PUFA 18:2 | 0.1 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Niacin | 0.9 mg |
| Pantothenic acid | 0 mg |
| Fatty acids, total saturated | 0.2 g |
| MUFA 16:1 | 0.2 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 10 µg |
| Ash | 1.7 g |
| Folate, food | 10 µg |
Serving calculator
Compare Borage, cooked, boiled, drained, with salt with Category Peers
Borage, cooked, boiled, drained, with salt vs Borage, cooked, boiled, drained, without salt
Compared to Borage, cooked, boiled, drained, without salt, Borage, cooked, boiled, drained, with salt has 0% more Vitamin C and 0% higher calories per 100g.
Amaranth leaves, raw vs Borage, cooked, boiled, drained, with salt
Compared to Amaranth leaves, raw, Borage, cooked, boiled, drained, with salt has 25% less Vitamin C and 9% higher calories per 100g.
Frequently Asked Questions
How many calories are in Borage, cooked, boiled, drained, with salt?
A standard 100-gram serving of Borage, cooked, boiled, drained, with salt contains 25 calories (105 kJ), alongside 2.1g of protein, 3.5g of carbohydrates, and 0.8g of fat.
Is Borage, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes, in moderation. Borage, cooked, boiled, drained, with salt contains 3.6g of net carbs per 100g (3.5g carbs minus -g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Borage, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Borage, cooked, boiled, drained, with salt are:
- Vitamin C: 32.5 mg (36% of your daily value)
- Vitamin A: 219 µg (24% of your daily value)
- Iron: 3.64 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168509).