scored 95/100
Dock is a leafy green vegetable in the buckwheat family, rich in potassium, magnesium, and iron, with a tart flavor profile similar to sorrel. It offers exceptional mineral density with minimal calories, making it valuable for cardiovascular and bone health.
0.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Dock (Rumex species) is a traditional wild green and cultivated vegetable with deep historical use in European and Asian cuisines. Despite being underutilized in modern nutrition, dock delivers impressive micronutrient concentration: 390mg potassium per 100g supports healthy blood pressure regulation, while 2.4mg iron and 103mg magnesium contribute to energy metabolism and cardiovascular function. The vegetable is particularly rich in oxalates, which—while limiting calcium bioavailability—are recognized phytocompounds with potential anti-inflammatory and antioxidant properties. Dock's 48mg vitamin C per 100g enhances iron absorption despite oxalate presence, creating a unique nutritional synergy. The high potassium-to-sodium ratio (390:4) makes dock distinctly beneficial for those managing hypertension or seeking electrolyte balance. With only 22 calories and 2.9g fiber per 100g, dock supports satiety and healthy body composition. Traditional use in folk medicine for liver and digestive health aligns with emerging interest in bitter greens as digestive stimulants. Dock's mineral profile—particularly magnesium and potassium—supports longevity markers including vascular health and metabolic function. Its availability as both wild foraged and cultivated makes it an accessible addition to whole-food dietary patterns focused on nutrient density and longevity.
Potassium (390mg/100g) regulates blood pressure by counteracting sodium and supporting vasodilation; magnesium (103mg/100g) maintains arterial elasticity and reduces inflammation in vascular tissue
Dock contains 2.4mg heme-independent iron paired with 48mg vitamin C, which acidifies the digestive environment and reduces oxalate inhibition of non-heme iron absorption
Magnesium and phosphorus work synergistically to maintain bone mineral density; dock's mineral profile supports osteoblast function despite oxalate content
Oxalates and polyphenolic compounds in dock exhibit free-radical scavenging activity and may reduce chronic inflammatory markers
Bitter compounds stimulate bile production and hepatic detoxification; fiber content (2.9g/100g) supports healthy microbiota diversity
Consuming dock at midday with a balanced meal containing vitamin C and fat optimizes mineral absorption and provides sustained energy; avoids potential iron-binding interactions with evening calcium supplementation
Breaks a fast
Dock's oxalate and mineral content warrants consumption with food for optimal absorption and digestive comfort
Per 100 g of the default form. Bars show how much higher or lower dock is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Dock is classified as a vegetable. Dock is a leafy green vegetable in the buckwheat family, rich in potassium, magnesium, and iron, with a tart flavor profile similar to sorrel.
Dock scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Magnesium, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, dock is highest in Vitamin C (~45% DV), Magnesium (~21% DV), Manganese (~13% DV), Copper (~12% DV), Iron (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.3 g of net carbs (2.7 g total minus 2.5 g fiber).
Best in the midday. Consuming dock at midday with a balanced meal containing vitamin C and fat optimizes mineral absorption and provides sustained energy; avoids potential iron-binding interactions with evening calcium supplementation
A typical serving is around 85 g (~19 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating dock alongside several other vegetable sources.
Dock pairs nicely with: Pair with citrus (lemon or orange) to maximize non-heme iron absorption by providing vitamin C that overcomes oxalate inhibition; Combine with calcium-rich foods like dairy or fortified plant-based alternatives, consumed separately, to mitigate oxalate competition for calcium bioavailability; Serve with fat sources (olive oil, avocado) to enhance absorption of fat-soluble vitamin A and support polyphenol bioavailability; Mix with other bitter greens like radicchio or endive for synergistic digestive stimulation and broader phytonutrient diversity.
Encyclopedia entries that supply the same signature nutrients dock contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients dockcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.