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Dock greens stew Calories
Traditional dock greens stew with fiber, iron and vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dock greens stew (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 12.1 g of carbs, 3.2 g of protein, 5 g of fat and 4.7 g of fiber. Its 165.6 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Dock greens stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
12.1g
· 4% DV
Protein
3.2g
· 6% DV
Fat
5g
· 6% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 12% · Fat 42%
Dock greens stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 3.2 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Dock greens stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 tablespoon (mini) | 20 g | 12 kcal |
| 1 piece (half) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 140 g | 81 kcal |
| 2 piece (whole) | 180 g | 104 kcal |
| 1 cup (large) | 220 g | 128 kcal |
| 1 serving (large) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Dock greens stew
What is dock greens stew?
Dock greens stew is a cooked dish made with edible dock leaves, often softened with onion and combined with grains or other ingredients. Recipes vary by region and household, and the leaves give the dish a distinctive tang.
How do you make dock greens stew?
Dock greens stew is made by washing and chopping fresh dock leaves, then cooking them with onion until tender. Rice, bulgur, or legumes may be added; it is a minimally processed dish when made from fresh ingredients at home.
What does dock greens stew taste like?
Dock greens stew has a tender, leafy texture and a pleasantly tart flavor. The exact sharpness varies with the leaves; onion and a grain such as rice or bulgur can mellow the taste.
How should you prepare dock leaves for dock greens stew?
For dock greens stew, rinse the leaves thoroughly and remove any coarse, tough stems before chopping. Young leaves are usually more tender; use only plants you can identify with confidence, especially if gathering them in the wild.
Can you use sorrel instead of dock in dock greens stew?
Yes, sorrel can replace dock in dock greens stew, but the flavor will usually be sharper and more lemony. Add it gradually and taste as you cook, since sorrel’s acidity can noticeably change the finished dish.
Is dock greens stew the same as spinach stew?
No, dock greens stew is made with dock leaves, while spinach stew uses spinach. The dishes can be cooked in similar ways, but dock generally brings a more tart flavor and may need a different balance of ingredients.
What do you serve with dock greens stew?
Dock greens stew goes well with plain yogurt, bread, or a grain side such as rice. A cooling dairy side complements its tangy flavor, while bread makes it easy to enjoy the cooking liquid.
How long does dock greens stew last in the fridge?
Dock greens stew generally keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat it thoroughly before serving; discard it if its smell or appearance changes.
Can you freeze dock greens stew?
Yes, dock greens stew can be frozen once it has cooled. Portion it into airtight containers for easier thawing; the leaves may become softer after reheating, so add yogurt or other fresh toppings only when serving.
Is dock greens stew safe to make with wild dock leaves?
Dock greens stew can be made with correctly identified edible dock, but not every wild plant is safe to eat. Dock also contains oxalates, so avoid unidentified leaves and use particular caution if you have been told to limit oxalates.
Dock greens stew Vitamins & Minerals
Vitamins
Vitamin K
165.6µg · 138% DV
Vitamin A
333µg · 37% DV
Vitamin C
25.2mg · 28% DV
Vitamin E
1.98mg · 13% DV
Minerals
Manganese
0.61mg · 27% DV
Iron
3.42mg · 19% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
522mg · 15% DV
Dock greens stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dock greens stew
To burn the 104 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dock greens stew?
Dock greens stew is a traditional dish made by cooking the leaves of dock, a leafy wild plant, often with onion. Recipes vary by household and region; some include bulgur or rice, while others keep the greens as the focus.
The leaves soften into a tender stew with a gently tangy, earthy flavour. In Turkey it is commonly served warm, with bread or yogurt, as a simple meal or a side. It offers fibre along with the character of a leafy vegetable dish. For a lighter version, use less oil; adding bulgur makes it more filling.
How Nutritious Is Dock greens stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dock greens stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dock greens stew Contain Allergens?
No known major allergens
Which Diets Is Dock greens stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dock greens stew Fat Profile
SATURATED
0.68g
MONOUNSATURATED
2.07g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.