Food · Vegetables and Vegetable Products
Dock nutrition facts
A typical portion of dock (1 cup, chopped; 133 g, raw) has 30 calories and 3g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 20 calories (cooked, boiled, drained, with salt) to 22 (raw).
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 Dock, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2g
- more than 23% of 8,218 USDA reference foods
- Calories per 100 g
- 22
- more than 4% of reference foods
- Sodium per 100 g
- 4mg
- more than 10% of reference foods
1 cup, chopped weighs 133 g in USDA's record for Dock, raw (FDC 170076).
Where the calories come from: 47% carbohydrate, 23% fat and 30% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C64 mg in 1 cup, chopped (133 g), 71% of the Daily Value
- Magnesium137 mg in 1 cup, chopped (133 g), 33% of the Daily Value
- Vitamin A266 µg RAE in 1 cup, chopped (133 g), 30% of the Daily Value
- Manganese0.5 mg in 1 cup, chopped (133 g), 20% of the Daily Value
- Copper0.2 mg in 1 cup, chopped (133 g), 19% of the Daily Value
- Riboflavin0.1 mg in 1 cup, chopped (133 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 170076), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of dock USDA describes
Raw has the most calories per 100 g (22); the fewest: Cooked, boiled, drained, with salt (20)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Dock, raw | 22 | 2 g | 0.7 g | 4 mg |
| Dock, cooked, boiled, drained, with salt | 20 | 1.8 g | 0.6 g | 239 mg |
| Dock, cooked, boiled, drained, without salt | 20 | 1.8 g | 0.6 g | 3 mg |
Every nutrient in this record (49)
The portion is 1 cup, chopped (133 g); % DV is for that portion.
Energy, macronutrients and sugars (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.66 g | 2.00 g | 5% |
| Total lipid (fat) | 0.93 g | 0.70 g | 1% |
| Carbohydrate, by difference | 4.26 g | 3.20 g | 2% |
| Ash | 1.46 g | 1.10 g | |
| Energy | 29.3 kcal | 22.0 kcal | |
| Water | 124 g | 93.0 g | |
| Fiber, total dietary | 3.86 g | 2.90 g | 14% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 58.5 mg | 44.0 mg | 5% |
| Iron, Fe | 3.19 mg | 2.40 mg | 18% |
| Magnesium, Mg | 137 mg | 103 mg | 33% |
| Phosphorus, P | 83.8 mg | 63.0 mg | 7% |
| Potassium, K | 519 mg | 390 mg | 11% |
| Sodium, Na | 5.32 mg | 4.00 mg | 0% |
| Zinc, Zn | 0.27 mg | 0.20 mg | 2% |
| Copper, Cu | 0.17 mg | 0.13 mg | 19% |
| Manganese, Mn | 0.46 mg | 0.35 mg | 20% |
| Selenium, Se | 1.20 µg | 0.90 µg | 2% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 266 µg | 200 µg | 30% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 63.8 mg | 48.0 mg | 71% |
| Thiamin | 0.053 mg | 0.040 mg | 4% |
| Riboflavin | 0.13 mg | 0.10 mg | 10% |
| Niacin | 0.67 mg | 0.50 mg | 4% |
| Pantothenic acid | 0.055 mg | 0.041 mg | |
| Vitamin B-6 | 0.16 mg | 0.12 mg | 10% |
| Folate, total | 17.3 µg | 13.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 17.3 µg | 13.0 µg | |
| Folate, DFE | 17.3 µg | 13.0 µg | 4% |
Amino acids (16)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Threonine | 0.13 g | 0.094 g | |
| Isoleucine | 0.14 g | 0.10 g | |
| Leucine | 0.22 g | 0.17 g | |
| Lysine | 0.15 g | 0.12 g | |
| Methionine | 0.047 g | 0.035 g | |
| Phenylalanine | 0.15 g | 0.11 g | |
| Tyrosine | 0.11 g | 0.083 g | |
| Valine | 0.18 g | 0.13 g | |
| Arginine | 0.14 g | 0.11 g | |
| Histidine | 0.072 g | 0.054 g | |
| Alanine | 0.18 g | 0.13 g | |
| Aspartic acid | 0.24 g | 0.18 g | |
| Glutamic acid | 0.29 g | 0.22 g | |
| Glycine | 0.15 g | 0.11 g | |
| Proline | 0.15 g | 0.12 g | |
| Serine | 0.10 g | 0.077 g |
Source: USDA FoodData Central, FDC 170076: 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 dock?
30 in 1 cup, chopped (133 g) of raw; 20 to 22 per 100 g across USDA's descriptions.
How much protein is in dock?
3g in 1 cup, chopped; 2 g per 100 g.
How much sodium is in dock?
5mg in 1 cup, chopped; 4 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