Borage · Borago officinalis

Borage, raw

Nutrition facts per 100 g · edible portion

Herbs And Spices

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3 forms & preparations

Borage, cooked, boiled, drained, with salt Borage, cooked, boiled, drained, without salt Borage, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Borage, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

21 kcal Calories

1.8 g Protein

3.1 g Carbs

0.7 g Fat

Excellent nutrient density 68/100

How many beneficial nutrients Borage, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Borage, raw come from — the split across carbs, fat & protein.

21 kcal / serving

48% from carbs

Carbs 48%

3.1 g per serving
Fat 24%

0.7 g per serving
Protein 28%

1.8 g per serving

What Borage, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C39% Vitamin A (RAE)23% Iron18% Manganese15% Copper14% Riboflavin (B2)12% Magnesium12% Potassium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	3.1 g	1%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.7 g	1%
Saturated Fat	0.2 g	1%
Monounsaturated Fat	0.2 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-6 Fatty Acids	109.0 mg	—
Palmitic Acid	60.0 mg	—
Stearic Acid	21.0 mg	—
Palmitoleic Acid	191.0 mg	—
Erucic Acid	20.0 mg	—
Linoleic Acid	109.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.8 g	4%

Vitamins	Amount	% DV
Vitamin A (RAE)	210.0 mcg	23%
Vitamin C	35.0 mg	39%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	5%
Riboflavin (B2)	0.2 mg	12%
Niacin (B3)	0.9 mg	6%
Vitamin B6	0.1 mg	5%
Folate (B9)	13.0 mcg	3%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.0 mg	1%

Minerals	Amount	% DV
Calcium	93.0 mg	7%
Iron	3.3 mg	18%
Magnesium	52.0 mg	12%
Phosphorus	53.0 mg	4%
Potassium	470.0 mg	10%
Sodium	80.0 mg	3%
Zinc	0.2 mg	2%
Copper	0.1 mg	14%
Manganese	0.3 mg	15%
Selenium	0.9 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.4 g	—

About Borage, raw

Borage (Borago officinalis), also known as starflower, is a charming garden herb crowned with vivid, star-shaped blue flowers, and both the leaves and the blooms are edible. Its fuzzy gray-green leaves and pretty petals share a cool, refreshing flavor remarkably like cucumber. The young leaves are chopped into salads, yogurt dips, and chilled soups or steeped as a tea, while the striking flowers are candied, frozen into ice cubes, or floated atop summer drinks like Pimm's.

Borage offers vitamin C and minerals, and its seeds are pressed into borage oil, valued for gamma-linolenic acid. Because the mature leaves grow bristly and contain compounds best not eaten in large amounts, it is wise to enjoy borage in modest culinary quantities and favor the young leaves. Store the delicate leaves and flowers in the refrigerator and use them quickly.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Borage, raw?

There are 21 calories in 100 g of Borage, raw, or about 19 calories in 1 cup (1" pieces) (89 g).

How much protein is in Borage, raw?

Borage, raw contains 1.8 g of protein per 100 g.

How many carbs are in Borage, raw?

Borage, raw has 3.1 g of carbohydrates per 100 g.

How much fat is in Borage, raw?

Borage, raw provides 0.7 g of total fat per 100 g.

What is Borage, raw a good source of?

Borage, raw is an excellent source of Vitamin C (39% DV) and Vitamin A (RAE) (23% DV) and a good source of Iron, Manganese, Copper, Riboflavin (B2), Magnesium and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.