Vegetable
raw dock.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
sorrelspinach dock
SERVING
CALORIES
22
PROTEIN
2.0g
CARBS
3.2g
FAT
0.70g
FIBER
2.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein2.0g4%
Carbohydrates3.2g1%
Fiber2.9g10%
Sugar0.40g1%
Total fat0.70g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water93g—
MINERALS
Sodium5.0mg0%
Potassium348mg7%
Calcium44mg3%
Iron2.4mg13%
Magnesium103mg25%
Phosphorus63mg5%
Zinc0.20mg2%
Copper0.13mg14%
Manganese0.35mg15%
Selenium0.90µg2%
VITAMINS
Vitamin A200µg22%
Vitamin C48mg53%
Vitamin D0µg0%
Vitamin E0.70mg5%
Vitamin K300µg250%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.22mg17%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.04mg1%
Vitamin B60.12mg7%
Folate (B9)13µg3%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup40g
1 tablespoon2g
1 teaspoon1g
HEALTH BENEFITS
Why eat it.
- ✓Rich in vitamins A and C, which support immune function and vision.
- ✓Good source of dietary fiber, aiding digestion and promoting gut health.
- ✓Contains antioxidants that help protect cells from damage caused by free radicals.
- ✓Provides minerals like potassium and iron, important for blood pressure regulation and oxygen transport.
COOKING TIPS
In the kitchen.
- 1Boil or steam dock leaves, changing the water once, to reduce the high oxalic acid content which gives it a sharp, tart flavor.
- 2Use young, tender leaves sparingly in salads for a lemony tang. Older, tougher leaves are best cooked.
- 3Incorporate cooked dock into soups, stews, or sauces as a substitute for spinach or sorrel.
- 4Sauté with garlic, onions, and olive oil for a simple side dish, or mix into savory pies and egg dishes like quiche.
STORAGE
Keep it fresh.
- Store unwashed leaves wrapped in a damp paper towel inside a plastic bag in the refrigerator's crisper drawer for up to 5 days.
- For long-term storage, blanch leaves for 2 minutes, cool in an ice bath, drain thoroughly, and freeze in an airtight container for up to 6 months.
FAQ
Frequently asked questions.
Is raw dock healthy?
Yes, raw dock is highly nutritious and low in calories. It is an excellent source of vitamins A and C, which support the immune system and vision, and provides essential minerals like iron and potassium for blood health.
How many calories and carbs are in raw dock?
Raw dock is very low in calories, containing only 22 calories per 100g. It has approximately 3.2g of carbohydrates and 2g of protein, making it a light and nutrient-dense addition to various meals.
Is raw dock good for weight loss?
Yes, dock is excellent for weight management because it is low in calories but high in dietary fiber. The fiber helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Is raw dock vegan and gluten-free?
Yes, raw dock is a plant-based leafy green, making it naturally vegan and gluten-free. It is a safe and healthy option for individuals following these dietary restrictions.
Is raw dock keto-friendly?
Yes, with only 3.2g of carbohydrates per 100g, dock is very keto-friendly. It allows you to add volume, fiber, and essential micronutrients to your diet without significantly impacting your daily net carb count.
What does raw dock taste like?
Raw dock has a distinct, tart, and lemony flavor very similar to sorrel. Younger leaves are generally milder and more tender, while older leaves can become increasingly bitter and tough.
Can I eat dock raw?
Yes, young dock leaves can be eaten raw in salads or smoothies. However, dock contains oxalic acid, so it should be consumed in moderation if eaten raw; cooking or blanching the leaves can help reduce the acid content.
How do you prepare or cook dock?
Dock can be used similarly to spinach or chard. You can sauté it with garlic and olive oil, toss it into soups and stews at the end of cooking, or use larger leaves as a nutritious wrap for various fillings.
How do you store fresh dock leaves?
Store fresh dock leaves in the refrigerator wrapped in a damp paper towel and placed inside a perforated plastic bag. When stored this way, they typically stay fresh and crisp for 3 to 5 days.
How do you know if dock is fresh or spoiled?
Fresh dock should have bright green, firm leaves that snap when bent. If the leaves are yellowing, wilting, or have developed a slimy texture or off-smell, the vegetable has spoiled and should be discarded.
