Borage, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 35 MG | 39% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 13 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 210 UG | 23% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 93 MG | 7% | |
| Iron, Fe | 3.3 MG | 18% | |
| Magnesium, Mg | 52 MG | 12% | |
| Phosphorus, P | 53 MG | 4% | |
| Potassium, K | 470 MG | 10% | |
| Sodium, Na | 80 MG | 3% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.3 MG | 15% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (21 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of Vitamin C, total ascorbic acid (39% DV).
- Good source of Vitamin A, RAE (23% DV).
About Borage, raw
This leafy green vegetable is known for its slightly cucumber-like flavor and tender texture. It's often recognized for its small, star-shaped blue flowers, though the young leaves are the primary edible part. With only 21 calories per 100 grams, it's a very low-calorie food, making it a great addition to weight-conscious diets. It provides a modest amount of protein (1.8 g) and carbohydrates (3.1 g), with minimal fat (0.7 g). While it contains no fiber, it does offer small amounts of vitamins and minerals that contribute to overall nutrient intake.
In the kitchen, it's most commonly used fresh in salads, where its mild, refreshing taste complements other greens. The leaves can also be lightly cooked like spinach, though they wilt quickly and are best added at the end of cooking. Some people use it as a garnish or blend it into cold soups and smoothies for a subtle herbal note. Because of its delicate structure, it's best consumed soon after harvesting or purchasing to enjoy its full flavor and nutritional quality.
Compare Borage, raw
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