Vegetables • Deep Nutrition Analytics
Dock, raw
Delivering 22 kcal per 100 grams, Dock, raw functions as a vegetables with balanced macronutrients (22 kcal) driving its core energy contribution. It serves as a rich source of Vitamin C, offering 53% of your recommended daily allowance (48 mg). With a remarkably low energy density (0.2 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 2 g
- Carbohydrates
- 3.2 g
- Fat
- 0.7 g
- Fiber
- 2.9 g
Produce Profile: Hydration & Micronutrients
Dock, raw provides natural botanical nutrition with 22 calories per 100g. Providing 2.9g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Magnesium Support
Offers 103 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 92 kJ |
| Protein | 2 g |
| Fiber, total dietary | 2.9 g |
| Total lipid (fat) | 0.7 g |
| Carbohydrate, by difference | 3.2 g |
| Energy | 22 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 48 mg |
| Magnesium | 103 mg |
| Vitamin A | 200 µg |
| Copper | 0.1 mg |
| Manganese | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 200 µg |
| Vitamin A, IU | 4000 IU |
| Vitamin C, total ascorbic acid | 48 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 103 mg |
| Phosphorus, P | 63 mg |
| Sodium, Na | 4 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 44 mg |
| Potassium, K | 390 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 13 µg |
| Ash | 1.1 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 13 µg |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Water | 93 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.1 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| Folate, food | 13 µg |
Serving calculator
Common serving sizes
- cup, chopped133 g
Compare Dock, raw with Category Peers
Mustard spinach, (tendergreen), raw vs Dock, raw
Compared to Mustard spinach, (tendergreen), raw, Dock, raw has 63% less Vitamin C and 0% higher calories per 100g.
Coriander (cilantro) leaves, raw vs Dock, raw
Compared to Coriander (cilantro) leaves, raw, Dock, raw has 78% more Vitamin C and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Dock, raw?
A standard 100-gram serving of Dock, raw contains 22 calories (92 kJ), alongside 2g of protein, 3.2g of carbohydrates, and 0.7g of fat.
In common serving sizes:- 133g (cup, chopped): ~29 kcal
Is Dock, raw suitable for a keto or low-carb diet?
Yes. With only 0.3g of net carbs per 100g (3.2g total carbohydrates minus 2.9g dietary fiber), Dock, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Dock, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Dock, raw are:
- Vitamin C: 48 mg (53% of your daily value)
- Magnesium: 103 mg (25% of your daily value)
- Vitamin A: 200 µg (22% 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 170076).