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Dock greens with yogurt Calories
Traditional dock greens with yogurt, providing calcium, vitamin C, and probiotics
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dock greens with yogurt (180 g) has 94 calories. That works out to 52 calories per 100 g. It contains 8.3 g of carbs, 5 g of protein, 3.8 g of fat and 3.2 g of fiber. Its 207 µg of Vitamin K covers 173% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dock greens with yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
94
KCAL / 180G
Carbs
8.3g
· 3% DV
Protein
5g
· 10% DV
Fat
3.8g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 23% · Fat 39%
Dock greens with yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 5 g | 10% |
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 with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 94 kcal |
| 1 tablespoon (grated) | 20 g | 10 kcal |
| 2 tablespoon (diced) | 40 g | 21 kcal |
| 1 piece (half) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 120 g | 62 kcal |
| 1 cup (chopped) | 140 g | 73 kcal |
| 1 cup (whole) | 220 g | 114 kcal |
| 1 serving (large) | 260 g | 135 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Dock greens with yogurt
What are dock greens with yogurt?
Dock greens with yogurt is a dish of cooked dock leaves mixed with yogurt, often seasoned with garlic. The leaves have a pleasantly tangy flavor, and the dish is commonly served chilled as a side or mezze.
What does dock greens with yogurt taste like?
Dock greens with yogurt tastes tangy and leafy, with the yogurt softening dock’s naturally sharp flavor. Garlic adds a savory note when included, while cooking makes the leaves milder than they taste raw.
How do you make dock greens with yogurt?
Cook chopped, well-washed dock leaves until tender, drain them, and let them cool before mixing with yogurt. Garlic is a common addition. Draining and cooling the greens helps keep the yogurt mixture from becoming watery.
Can you eat dock greens with yogurt raw?
Yes, young dock leaves can be eaten raw, but dock greens with yogurt are more commonly made with cooked leaves. Cooking softens their texture and tart taste; wash raw leaves thoroughly and use only plants you can identify confidently.
Are dock greens the same as sorrel in dock greens with yogurt?
No, dock and sorrel are related plants but are not interchangeable names. Both can taste tart, yet they differ in species and leaf characteristics; using sorrel instead gives the yogurt dish a different flavor.
Which dock leaves are best for dock greens with yogurt?
Young, tender leaves are best for dock greens with yogurt because they cook quickly and have a milder texture. Older leaves can be tougher, so remove any coarse stems before chopping and cooking them.
Should you add yogurt while cooking dock greens with yogurt?
No, add the yogurt after the cooked dock has cooled. Heating the yogurt can make it separate or look curdled, whereas cooled greens help the finished dish stay creamy.
Can you use wild dock for dock greens with yogurt?
Yes, wild dock can be used only when you can positively identify the plant and know it has not been exposed to contaminants. Several plants can resemble one another, so avoid eating a wild leaf you cannot identify reliably.
Can you freeze dock greens with yogurt?
Freeze the cooked dock on its own rather than freezing the finished yogurt dish. Yogurt can separate and turn watery after thawing; mix fresh yogurt into the thawed, cooled greens just before serving.
Are dock greens with yogurt safe for people prone to kidney stones?
People prone to calcium oxalate kidney stones may need to limit high-oxalate foods, and dock can contain oxalates. Ask your clinician or dietitian how dock greens fit your individual plan rather than assuming cooking removes all the oxalate.
Dock greens with yogurt Vitamins & Minerals
Vitamins
Vitamin K
207µg · 173% DV
Vitamin A
297µg · 33% DV
Vitamin C
25.2mg · 28% DV
B2
0.2mg · 15% DV
Minerals
Manganese
0.56mg · 24% DV
Calcium
212mg · 21% DV
Iron
3.06mg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
522mg · 15% DV
Sodium
86mg · 4% DV
Dock greens with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dock greens with yogurt
To burn the 94 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 with yogurt?
Dock greens with yogurt brings tender, tart dock leaves together with cool yogurt. The greens are usually cleaned, cooked until soft, drained and chopped before being mixed with or served under yogurt. Dock grows wild in many regions, and versions of this simple greens dish are part of home cooking around the eastern Mediterranean and western Asia.
Serve it chilled or at room temperature as a mezze, side dish or light lunch; a little garlic in the yogurt and a drizzle of olive oil are common additions. The leaves’ gentle sourness balances the creamy, tangy yogurt. It is mainly a vegetable dish, with modest protein and fibre. Pair it with bread or other small plates, or keep it lighter by using less oil and choosing plain yogurt.
How Nutritious Is Dock greens with yogurt?
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 with yogurt 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 with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Dock greens with yogurt Good For?
Vegan
— Not 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 with yogurt Fat Profile
SATURATED
2.16g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.