Borage - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Borage

Borage consists of 1% fat, 2% protein, 2% carbs, 5% fiber and 88% water. Borage has 32 calories per 100g, that is 65% lower than other foods in Herbs and other products. In total 28% of the calories in Borage are from fat, 25% from protein and 25% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 0.1g carbs in a serving of 5g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in magnesium Covers 0.0% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion

Can you eat Borage for a low carb diet?

With 0.1g of carbs and a Glycemic Load of 0 in a portion of 5g, Borage can be consumed for a ketogenic or low-carb diet. Borage contains low amounts of Fructose, is Gluten free and has no Lactose.

Borage: nutrition facts & data

Nutrition facts
per 100g
Borage
avg Herbs and other products[1]
Calories (kcal) 32.0 49.5
Fat (g) 1.0 0.9
Protein (g) 2.0 2.6
Carbohydrates (g) 2.0 5.8
Mono- & Di-Saccharides (g) 2.0 5.8
Polysaccharides (g) 0.0 5.8
Fibers (g) 5.0 3.5
Sodium (mg) 80.0 20.2
Water (g) 88.0 84.8
[1] average of Herbs and other products

Breakdown in percent (%) of total calories

An average portion size (5g) of Borage contains:

  • 1.6 Calories
  • 0.1g of Fat
  • 0.1g of Protein
  • and 0.1g of Carbs
  • 4.0mg of sodium - 0.0% of the RDA for sodium.
  • 2.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.2mg of Iron - 0.0% of the RDA for Iron.
  • 23.5mg of Potassium - 0.0% of the RDA for Potassium.
  • 1.8mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Borage you get

  • 1.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Herbs and other products have on average 0.45g of proteins per 1 gram of carbs.
  • 0.50 grams of fat (total average 0.66g, other foods in Herbs and other products 0.16g)
  • 2.50 grams of fibers (total average 0.13g, other foods in Herbs and other products 0.60g)

Nutrient distribution per gram

What vitamins are in Borage?

Vitamins
per 100g
Borage
avg[1]
Vitamin C (mg) 35.0 56.5
Vitamin E (mg) 1.0 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.2 0.2
Vitamin B6 (mg) 0.2 0.2
Vitamin B9 / Folate (μg) 50.0 45.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 2,500.0
[1] average of Herbs and other products

Is Borage rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (5g) for Borage of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Borage

Minerals
per 100g
Borage
avg[1]
Magnesium (mg) 50.0 38.4
Zinc (mg) 1.0 0.8
Sodium (mg) 80.0 20.2
Calcium (mg) 90.0 179.7
Iron (mg) 3.3 4.6
Potassium (mg) 470.0 377.8
Phosphorus (mg) 50.0 46.7
[1] average of Herbs and other products

Is Borage high in minerals?

info

Again, for every mineral contained in Borage we looked at the portion size (5g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Borage

2.0% of Borage are carbs, per serving of 5g that makes 0.1g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Borage
avg[1]
Monosaccharides (g) 2.0 5.0
Polysaccharides (g) 0.0 0.3
Total carbs (g) 2.0 5.8
[1] average of Herbs and other products

How high are the Glycemic Index and the Glycemic Load for Borage?

The Glycemic Index of Borage is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Borage

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Borage

Of the 1.0g total fat per 100g in Borage, 0.1g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.