Dock greens (raw) nutrition facts
Per 1 cup, chopped · 133 g
of a 2,000 cal day
- Protein2.7g30% of calories
- Carbs4.3g48% of calories
- Fat0.9g22% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Dock greens (raw) (1 cup, chopped, 133 g) has 29 calories, with 2.7 g of protein, 4.3 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (48% of calories). It is high in Vitamin A (30% DV), Vitamin C (71% DV) and iron (40% DV).
High in
20%+ of the daily value
- Vitamin A30%
- Vitamin C71%
- Iron40%
- Magnesium33%
- Manganese20%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Riboflavin (B2)10%
- Vitamin B612%
- Potassium11%
- Phosphorus12%
- Copper19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, chopped (133 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 266 μg | 30% |
| Vitamin C | 64 mg | 71% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 59 mg | 6% |
| Iron | 3 mg | 40% |
| Potassium | 519 mg | 11% |
| Magnesium | 137 mg | 33% |
| Phosphorus | 84 mg | 12% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.5 mg | 20% |
| Selenium | 1 μg | 2% |
Full breakdown · 19 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lysine | 0.2 g | — |
| Methionine | 0 g | — |
| Phenylalanine | 0.2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 29 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Dock greens (raw)?
One serving of Dock greens (raw) (1 cup, chopped) has 29 calories, which works out to 22 calories per 100 g. That is about 1.5% of a 2,000-calorie day.
Are Dock greens (raw) high in protein?
Not especially. It has 2.7 g of protein per serving, and protein supplies 30% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Dock greens (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 0.4 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Dock greens (raw)?
5.3 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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