USDA reference food · Vegetables and Vegetable Products
Borage, raw
1 cup of borage, raw (89 g) has 20 calories, 2g of protein, 0.5g of fat and 70mg of sodium (USDA FoodData Central, SR Legacy, FDC 170481). It is one of 3 USDA descriptions of borage.
FoodData Central 170481, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.8g
- more than 22% of 8,218 USDA reference foods
- Calories per 100 g
- 21
- more than 4% of reference foods
- Fiber per 100 g
- 0g
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170481); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin C31 mg in 1 cup (89 g), 35% of the Daily Value
- Vitamin A187 µg RAE in 1 cup (89 g), 21% of the Daily Value
- Manganese0.3 mg in 1 cup (89 g), 14% of the Daily Value
- Copper0.1 mg in 1 cup (89 g), 13% of the Daily Value
- Magnesium46 mg in 1 cup (89 g), 11% of the Daily Value
- Riboflavin0.1 mg in 1 cup (89 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 170481), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 48% carbohydrate, 24% fat and 28% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 21.0 | 4% |
| Protein | 1.80 g | 22% |
| Total fat | 0.70 g | 24% |
| Carbohydrate | 3.06 g | 38% |
| Sodium | 80.0 mg | 54% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 8,112 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (40)
The portion is 1 cup (89 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.60 g | 1.80 g | 3% |
| Total lipid (fat) | 0.62 g | 0.70 g | 1% |
| Carbohydrate, by difference | 2.72 g | 3.06 g | 1% |
| Ash | 1.28 g | 1.44 g | |
| Energy | 18.7 kcal | 21.0 kcal | |
| Water | 82.8 g | 93.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.15 g | 0.17 g | 1% |
| Fatty acids, total monounsaturated | 0.19 g | 0.21 g | |
| Fatty acids, total polyunsaturated | 0.097 g | 0.11 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 82.8 mg | 93.0 mg | 6% |
| Iron, Fe | 2.94 mg | 3.30 mg | 16% |
| Magnesium, Mg | 46.3 mg | 52.0 mg | 11% |
| Phosphorus, P | 47.2 mg | 53.0 mg | 4% |
| Potassium, K | 418 mg | 470 mg | 9% |
| Sodium, Na | 71.2 mg | 80.0 mg | 3% |
| Zinc, Zn | 0.18 mg | 0.20 mg | 2% |
| Copper, Cu | 0.12 mg | 0.13 mg | 13% |
| Manganese, Mn | 0.31 mg | 0.35 mg | 14% |
| Selenium, Se | 0.80 µg | 0.90 µg | 1% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 187 µg | 210 µg | 21% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 31.1 mg | 35.0 mg | 35% |
| Thiamin | 0.053 mg | 0.060 mg | 4% |
| Riboflavin | 0.13 mg | 0.15 mg | 10% |
| Niacin | 0.80 mg | 0.90 mg | 5% |
| Pantothenic acid | 0.036 mg | 0.041 mg | |
| Vitamin B-6 | 0.075 mg | 0.084 mg | 4% |
| Folate, total | 11.6 µg | 13.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 11.6 µg | 13.0 µg | |
| Folate, DFE | 11.6 µg | 13.0 µg | 3% |
Fatty acids (5)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 16:0 | 0.053 g | 0.060 g | |
| SFA 18:0 | 0.019 g | 0.021 g | |
| PUFA 18:2 | 0.097 g | 0.11 g | |
| MUFA 16:1 | 0.17 g | 0.19 g | |
| MUFA 22:1 | 0.018 g | 0.020 g |
Source: USDA FoodData Central, FDC 170481: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat borage
USDA lists 3 preparations of borage. The borage page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov