Calories in Dock, raw
Generic food Raw Vegetables
Dock, raw contains 22 kcal per 100 g. A typical serving of 1 cup, chopped (133 g) provides about 29 kcal.
Roughly 47% of its calories come from carbohydrates, with 30% from protein and 23% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 53% of the Daily Value for Vitamin C, 25% of the Daily Value for magnesium and 22% of the Daily Value for Vitamin A.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 22 kcal | |
| Total fat ? | 0.7 g | 0.9% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 4 mg | 0.2% |
| Total carbohydrates C | 3.2 g | 1% |
| Dietary fiber ? | 2.9 g | 10% |
| Total sugars | not reported | |
| Protein ? | 2 g | 4% |
| Vitamin A ? | 200 µg | 22% |
| Vitamin C ? | 48 mg | 53% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.04 mg | 3% |
| Riboflavin (B2) ? | 0.1 mg | 8% |
| Niacin (B3) ? | 0.5 mg | 3% |
| Pantothenic acid (B5) ? | 0.041 mg | 0.8% |
| Vitamin B6 ? | 0.12 mg | 7% |
| Folate (B9) C | 13 µg | 3% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 44 mg | 3% |
| Iron ? | 2.4 mg | 13% |
| Magnesium ? | 103 mg | 25% |
| Phosphorus ? | 63 mg | 5% |
| Potassium ? | 390 mg | 8% |
| Zinc ? | 0.2 mg | 2% |
| Copper ? | 0.13 mg | 15% |
| Manganese ? | 0.35 mg | 15% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 30%
- Carbohydrates 47%
- Fat 23%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.9 gabove the median for vegetables and vegetable products (median 2.2 g)
- Fat0.7 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Sodium4 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.1 gprotein density, useful for comparing foods with different calorie levels
- Water93 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Amino acids (16)
| Threonine ? | 0.094 g |
|---|---|
| Isoleucine ? | 0.1 g |
| Leucine ? | 0.17 g |
| Lysine ? | 0.12 g |
| Methionine ? | 0.035 g |
| Phenylalanine ? | 0.11 g |
| Tyrosine ? | 0.083 g |
| Valine ? | 0.13 g |
| Arginine ? | 0.11 g |
| Histidine ? | 0.054 g |
| Alanine ? | 0.13 g |
| Aspartic acid ? | 0.18 g |
| Glutamic acid ? | 0.22 g |
| Glycine ? | 0.11 g |
| Proline ? | 0.12 g |
| Serine ? | 0.077 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 93 g |
|---|---|
| Ash ? | 1.1 g |
| Energy ? | 92 kJ |
| Vitamin A, IU ? | 4,000 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 13 µg |
Other forms of Dock
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dock, cooked, boiled, drained, with salt Cooked | 20 | 1.8 g | 2.9 g | 0.64 g |
| Dock, cooked, boiled, drained, without salt Cooked | 20 | 1.8 g | 2.9 g | 0.64 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Mustard spinach, (tendergreen), raw Raw | 22 | 2.2 g | 3.9 g | 0.3 g |
| Coriander (cilantro) leaves, raw Raw | 23 | 2.1 g | 3.7 g | 0.52 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw dock?
100 g of raw dock has 22 kcal. 1 cup, chopped (133 g): about 29 kcal.
How much protein is in raw dock?
Raw dock contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 2.7 g in 1 cup, chopped (133 g). About 30% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw dock?
Raw dock has 3.2 g of total carbohydrates per 100 g, including 2.9 g of fiber.
How much fat is in raw dock?
Raw dock contains 0.7 g of fat per 100 g.
What vitamins and minerals does raw dock contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (53% DV), magnesium (25% DV), Vitamin A (22% DV), manganese (15% DV) and copper (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw dock?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does dock have the same nutrition raw and cooked?
No. Per 100 g, dock, raw has 22 kcal, while dock, cooked, boiled, drained, with salt has 20 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170076. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.