Vegetable

Dock

Health
ScoreA+

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.

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Why Dock scores 95

Nutrient density33

Protein quality12

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 45%Magnesium 21%Manganese 13%Copper 12%Iron 11%

Nutrition

per_100g

Calories

Protein

3.2g

Carbs

0.7g

Fat

2.9g

Fiber

Health benefits

Supports cardiovascular health through potassium and magnesium content

strong evidence

Potassium (390mg/100g) regulates blood pressure by counteracting sodium and supporting vasodilation; magnesium (103mg/100g) maintains arterial elasticity and reduces inflammation in vascular tissue

Enhances iron absorption and addresses anemia risk

moderate evidence

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

Supports bone and mineral metabolism

moderate evidence

Magnesium and phosphorus work synergistically to maintain bone mineral density; dock's mineral profile supports osteoblast function despite oxalate content

Provides antioxidant and anti-inflammatory support via oxalates and polyphenols

emerging evidence

Oxalates and polyphenolic compounds in dock exhibit free-radical scavenging activity and may reduce chronic inflammatory markers

Supports digestive function and liver health

emerging evidence

Bitter compounds stimulate bile production and hepatic detoxification; fiber content (2.9g/100g) supports healthy microbiota diversity

Pairs well 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

Practical tips

·Best timing: midday
·Select young dock leaves with minimal yellowing and cook similarly to spinach or kale; briefly blanch or sauté to reduce oxalate content by 20-30% while preserving heat-stable potassium and magnesium
·Store fresh dock in refrigerator crisper wrapped in damp cloth for up to 5 days; dock wilts quickly and is best consumed within 2-3 days of purchase for maximum nutrient retention
·If consuming dock regularly (>3x weekly), consider pairing consistently with vitamin C sources and spacing intake throughout the week to minimize cumulative oxalate load if sensitive to kidney stones
·Use dock as a base for potage, blended soups, or stir-fries rather than raw salads to improve palatability of its strong tart flavor while maintaining nutritional density
·Source organic or foraged dock when possible, as the vegetable readily accumulates soil minerals; wash thoroughly before use to remove any residual sediment