Food · Vegetables and Vegetable Products
Borage nutrition facts
A typical portion of borage (1 cup; 89 g, raw) has 20 calories and 2g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 21 calories (raw) to 25 (cooked, boiled, drained, with salt).
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 for Borage, raw, 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
- Sodium per 100 g
- 80mg
- more than 54% of reference foods
1 cup weighs 89 g in USDA's record for Borage, raw (FDC 170481).
Where the calories come from: 48% carbohydrate, 24% fat and 28% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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.
Every form of borage USDA describes
Cooked, boiled, drained, with salt has the most calories per 100 g (25); the fewest: Raw (21)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Borage, raw | 21 | 1.8 g | 0.7 g | 80 mg |
| Borage, cooked, boiled, drained, with salt | 25 | 2.1 g | 0.8 g | 324 mg |
| Borage, cooked, boiled, drained, without salt | 25 | 2.1 g | 0.8 g | 88 mg |
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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in borage?
20 in 1 cup (89 g) of raw; 21 to 25 per 100 g across USDA's descriptions.
How much protein is in borage?
2g in 1 cup; 1.8 g per 100 g.
How much sodium is in borage?
70mg in 1 cup; 80 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov