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Dock leaves Calories
Low-calorie wild leafy green rich in fiber and vitamins C and A
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Dock leaves (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 4.2 g of carbs, 1.7 g of protein, 0.6 g of fat and 2.2 g of fiber. Its 116 µg of Vitamin K covers 97% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dock leaves Nutrition Facts
Selected: 1 cup (chopped) · 80 g
26
KCAL / 80G
Carbs
4.2g
· 2% DV
Protein
1.7g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 23% · Fat 19%
Dock leaves nutrition facts table · 1 cup (chopped) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6.4 mg | 0% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.7 g | 3% |
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 Cup of Chopped Dock leaves?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 80 g | 26 kcal |
| 1 piece (whole) | 35 g | 11 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 2 cup (chopped) | 160 g | 51 kcal |
| 5 piece (whole) | 175 g | 56 kcal |
| 1 serving (medium) | 180 g | 58 kcal |
| 1 serving (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Dock leaves
What are dock leaves?
Dock leaves are the broad leaves of plants in the Rumex group, some species of which are eaten as wild greens. Young leaves are more tender and are commonly cooked in soups, sautés, or stuffed-leaf dishes.
Can you eat dock leaves?
Yes, correctly identified dock leaves from edible species can be eaten. Young leaves may be used raw, but cooking is common and reduces their sharpness; avoid eating wild leaves unless you can identify the plant reliably.
How do you cook dock leaves?
Cook dock leaves by washing them well, removing tough stems, and chopping the leaves. Add them to soup or stew, or sauté them with onion until tender; a brief blanch can mellow their tangy taste.
Are dock leaves poisonous?
Edible dock species are not generally poisonous when correctly identified and eaten as food, but not every wild plant that resembles dock is safe. Dock leaves also contain oxalates, so avoid large amounts, especially if you have a history of kidney stones.
What do dock leaves taste like?
Dock leaves taste green and tangy, with a sour edge that is stronger in mature leaves. Cooking softens the flavor, and pairing them with onion, grains, or dairy can make it less sharp.
Can dock leaves replace spinach in recipes?
Yes, young dock leaves can replace spinach in cooked recipes such as soups, pies, and sautés. Their flavor is more tart, so taste the dish as it cooks and use a smaller amount if you want a milder result.
Do dock leaves help nettle stings?
There is no good evidence that rubbing dock leaves on a nettle sting treats it. Rubbing can irritate the skin or spread nettle hairs; rinse the area with cool water and avoid applying unidentified plants.
How do you reduce the sour taste of dock leaves?
Briefly blanch dock leaves and discard the water to soften their sour taste. Cooking them with onion or serving them with yogurt can also balance the tang; prolonged boiling may leave the leaves limp.
How should you store fresh dock leaves?
Store fresh dock leaves unwashed in a breathable bag in the refrigerator, and wash them just before cooking. Use leaves that are still crisp and discard any that have become slimy, yellowed, or unpleasant-smelling.
Can you freeze dock leaves?
Yes, dock leaves freeze well for later cooking. Wash and trim them, blanch briefly, cool and drain thoroughly, then freeze in portions; thawed leaves are best added to cooked dishes rather than salads.
Dock leaves Vitamins & Minerals
Vitamins
Vitamin K
116µg · 97% DV
Vitamin C
30.4mg · 34% DV
Vitamin A
168µg · 19% DV
Vitamin E
1.44mg · 10% DV
Minerals
Manganese
0.34mg · 15% DV
Copper
0.1mg · 11% DV
Iron
1.84mg · 10% DV
Potassium ⭐
328mg · 10% DV
Sodium
6.4mg · 0% DV
Dock leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dock leaves
To burn the 26 calories in 1 cup (chopped) (80 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 leaves?
Dock leaves are the edible leaves of wild dock plants, gathered in some regions and also grown in gardens. Their pleasantly sharp, lemony edge makes them useful in cooked dishes rather than just as a salad leaf. In parts of Europe, they are added to soups, cooked down with other greens, or used as a filling; home cooks elsewhere can treat them much like a tart leafy green.
They soften considerably when cooked, pairing well with potatoes, grains, eggs or yoghurt. Dock leaves are low in calories and provide fibre; a 100 g portion has 2.8 g. Wash them carefully and taste as you cook, since the tang can vary. For a lighter preparation, sauté briefly with a little oil or stir them into soup.
How Nutritious Is Dock leaves?
Nutrient density
Very 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 leaves Processed?
NOVA 1
Unprocessed
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 leaves Contain Allergens?
No known major allergens
Which Diets Is Dock leaves Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dock leaves Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.