Dock
Categories
| Macros | per 100 g |
|---|---|
| Calories | 22 kcal |
| Protein | 2.0 g |
| Fat | 0.7 g |
| Carbs | 3.2 g |
Dock (Rumex species) is a leafy green plant eaten raw in salads or, more commonly, cooked in soups, stews and stuffed dishes across Eastern European, Middle Eastern and Caucasian cuisines. Per 100 g, raw dock provides 22 kcal, 2 g of protein, 0.7 g of fat, 3.2 g of carbohydrates and 2.9 g of dietary fibre — a notably high fibre-to-carb ratio for a leafy vegetable. It contains 390 mg of potassium, 103 mg of magnesium and 63 mg of phosphorus per 100 g, alongside 200 mcg of vitamin A, 48 mg of vitamin C and 13 mcg of folate. Dock is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP dietary patterns.
How many calories in dock?
Raw dock contains 22 kcal per 100 g, making it one of the lower-calorie leafy greens available. A generous 150 g serving would contribute around 33 kcal.
How much vitamin C is in dock?
Dock provides 48 mg of vitamin C per 100 g, which is a substantial amount for a leafy green — comparable to many citrus fruits on a weight-for-weight basis. Note that cooking reduces vitamin C content, so raw preparations retain more.
Is dock keto-friendly?
Yes, dock fits well into a keto dietary pattern. With only 3.2 g of carbohydrates and 2.9 g of fibre per 100 g, its net carbohydrate content is very low at around 0.3 g per 100 g.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 22.0 kcal |
| Protein | 2.0 g |
| Fat | 0.70 g |
| Carbs | 3.2 g |
| Fiber | 2.9 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 44.0 mg |
| Iron | 2.4 mg |
| Magnesium | 103 mg |
| Phosphorus | 63.0 mg |
| Potassium | 390 mg |
| Sodium | 4.0 mg |
| Zinc | 0.20 mg |
| Copper | 0.13 mg |
| Manganese | 0.35 mg |
| Selenium | 0.90 mcg |
| Iodine | 0.40 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 200 mcg |
| Retinol | 0 mcg |
| Vitamin C | 48.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.040 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 0.50 mg |
| Pantothenic acid (B5) | 0.041 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 0 mcg |
