American Pokeweed · Phytolacca americana

Pokeberry shoots, (poke), cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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3 forms & preparations

Pokeberry shoots, (poke), cooked, boiled, drained, with salt Pokeberry shoots, (poke), cooked, boiled, drained, without salt Pokeberry shoots, (poke), raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Pokeberry shoots, (poke), cooked, boiled, drained, without salt'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.

20 kcal Calories

2.3 g Protein

3.1 g Carbs

0.4 g Fat

Excellent nutrient density 75/100

How many beneficial nutrients Pokeberry shoots, (poke), cooked, boiled, drained, without salt 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 Pokeberry shoots, (poke), cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

20 kcal / serving

49% from carbs

Carbs 49%

3.1 g per serving
Fat 14%

0.4 g per serving
Protein 37%

2.3 g per serving

What Pokeberry shoots, (poke), cooked, boiled, drained, without salt 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 C91% Vitamin K90% Vitamin A (RAE)48% Riboflavin (B2)19% Manganese15% Copper14%

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%
Dietary Fiber	1.5 g	5%
Total Sugars	1.6 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	1%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	9.0 mg	—
Omega-6 Fatty Acids	166.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	1.0 mg	—
Myristic Acid	1.0 mg	—
Palmitic Acid	82.0 mg	—
Stearic Acid	5.0 mg	—
Palmitoleic Acid	1.0 mg	—
Oleic Acid	12.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	166.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.3 g	5%

Vitamins	Amount	% DV
Vitamin A (RAE)	435.0 mcg	48%
Vitamin C	82.0 mg	91%
Vitamin D	0.0 mcg	0%
Vitamin E	0.9 mg	6%
Vitamin K	108.0 mcg	90%
Thiamin (B1)	0.1 mg	6%
Riboflavin (B2)	0.3 mg	19%
Niacin (B3)	1.1 mg	7%
Vitamin B6	0.1 mg	7%
Folate (B9)	9.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.0 mg	1%
Choline	0.3 mg	0%
Betaine	0.2 mg	—

Minerals	Amount	% DV
Calcium	53.0 mg	4%
Iron	1.2 mg	7%
Magnesium	14.0 mg	3%
Phosphorus	33.0 mg	3%
Potassium	184.0 mg	4%
Sodium	18.0 mg	1%
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	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.3 g	—

About Pokeberry shoots, (poke), cooked, boiled, drained, without salt

American pokeweed (Phytolacca americana) is a tall, wild perennial of eastern North America, famous in Southern cooking as the source of poke sallet, a traditional springtime dish of cooked young greens. It comes with an essential caution: the mature plant, its roots, stems, and dark purple berries are toxic to people, so only the youngest, tender spring leaves are used, and even those must be boiled in several changes of water, drained each time, before they are safe to eat.

Prepared this way, the greens become a mild, spinach-like potherb long cherished in rural Appalachian and Southern kitchens, often finished in bacon grease with eggs. Because of the required repeated boiling, pokeweed offers modest nutrition and is valued more for heritage and flavor than as a nutrient source, while its berries feed songbirds. It should never be eaten raw or foraged by anyone unsure of the plant or the method.

Repeated boiling in fresh water is what makes it safe. Choose only the youngest tender leaves in early spring, prepare them properly the same day, and do not store the raw plant for later eating.

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

Frequently asked questions

How many calories are in Pokeberry shoots, (poke), cooked, boiled, drained, without salt?

There are 20 calories in 100 g of Pokeberry shoots, (poke), cooked, boiled, drained, without salt, or about 33 calories in 1 cup (165 g).

How much protein is in Pokeberry shoots, (poke), cooked, boiled, drained, without salt?

Pokeberry shoots, (poke), cooked, boiled, drained, without salt contains 2.3 g of protein per 100 g.

How many carbs are in Pokeberry shoots, (poke), cooked, boiled, drained, without salt?

Pokeberry shoots, (poke), cooked, boiled, drained, without salt has 3.1 g of carbohydrates per 100 g.

How much fat is in Pokeberry shoots, (poke), cooked, boiled, drained, without salt?

Pokeberry shoots, (poke), cooked, boiled, drained, without salt provides 0.4 g of total fat per 100 g.

What is Pokeberry shoots, (poke), cooked, boiled, drained, without salt a good source of?

Pokeberry shoots, (poke), cooked, boiled, drained, without salt is an excellent source of Vitamin C (91% DV), Vitamin K (90% DV) and Vitamin A (RAE) (48% DV) and a good source of Riboflavin (B2), Manganese and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.