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Dock Raw – Nutritional Information
Dock, a leafy green vegetable often found in wild or cultivated varieties, is packed with nutrients that support various aspects of health. It is low in calories yet rich in essential minerals and vitamins. This versatile ingredient can be a great addition to your diet, offering a range of health benefits. Here’s a comprehensive breakdown of its nutritional profile:
Nutritional Information (per 100g serving of raw dock):
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 2.0 g |
| Fat | 0.7 g |
| Saturated Fats | 0.0 g |
| Carbohydrates | 3.2 g |
| Fiber | 2.9 g |
| Sugars | 0.0 g |
| Calcium | 44.0 mg |
| Iron | 2.4 mg |
| Magnesium | 103 mg |
| Phosphorus | 63.0 mg |
| Potassium | 390.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.131 mcg |
| Manganese | 0.349 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 48.0 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.122 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 200.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits:
- Low Calorie, High Nutrient Density: Dock offers a low-calorie profile (22 kcal per 100g), making it an excellent choice for those aiming to maintain a healthy weight.
- Rich in Fiber: With 2.9g of fiber, dock helps to promote healthy digestion and support gut health, aiding in satiety and regularity.
- High in Potassium and Magnesium: Dock is a good source of potassium (390 mg) and magnesium (103 mg), both of which contribute to maintaining a healthy heart and muscle function.
- Vitamins and Minerals: Dock is an excellent source of Vitamin C (48 mg) and Vitamin A (200 mcg), both of which support immune function, skin health, and vision. Additionally, it provides essential minerals like calcium, iron, and phosphorus, which play vital roles in bone health, energy production, and oxygen transport in the blood.
- Antioxidant Properties: The presence of Vitamin C, Vitamin A, and other trace minerals like manganese and selenium supports antioxidant functions, which may help protect cells from oxidative damage.
Dietary Preferences:
- Vegan: Dock is a plant-based food, making it suitable for vegan diets.
- Gluten-Free: Naturally free from gluten, it is an excellent choice for those with celiac disease or gluten sensitivities.
- Low in Fats: With only 0.7g of total fat per 100g serving, dock fits well into low-fat and heart-healthy diets.
- High in Fiber: The high fiber content makes dock beneficial for digestive health, ideal for those seeking to manage cholesterol or regulate blood sugar levels.
Allergen Information:
Dock is a naturally allergen-free food, making it safe for most people with common food allergies. However, as with any plant-based ingredient, individuals with specific sensitivities or food allergies should consult with a healthcare provider before introducing new foods into their diet.
Culinary Advice:
Dock can be used in a variety of culinary applications. Its slightly tart and earthy flavor makes it an excellent addition to salads, soups, stews, or stir-fries. When cooked, it softens and can be a good substitute for other leafy greens like spinach or kale. If using dock in a recipe, consider pairing it with milder ingredients to balance its distinctive flavor.
Incorporating dock into your diet can be a flavorful and nutritious choice, offering both culinary versatility and a wealth of health benefits. Whether used as a fresh addition to salads or a cooked ingredient in savory dishes, dock provides an array of essential nutrients to support a balanced, health-conscious lifestyle.
