American Pokeweed · Phytolacca americana

Pokeberry shoots, (poke), raw

Nutrition facts per 100 g · edible portion

Vegetables

Serving size

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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), 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.

23 kcal Calories

2.6 g Protein

3.7 g Carbs

0.4 g Fat

Excellent nutrient density 71/100

How many beneficial nutrients Pokeberry shoots, (poke), 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 Pokeberry shoots, (poke), raw come from — the split across carbs, fat & protein.

23 kcal / serving

51% from carbs

Carbs 51%

3.7 g per serving
Fat 12%

0.4 g per serving
Protein 36%

2.6 g per serving

What Pokeberry shoots, (poke), 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 C151% Vitamin A (RAE)48% Riboflavin (B2)25% Manganese18% Copper17%

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	3.7 g	1%
Dietary Fiber	1.7 g	6%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	1%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	2.6 g	5%

Vitamins	Amount	% DV
Vitamin A (RAE)	435.0 mcg	48%
Vitamin C	136.0 mg	151%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	7%
Riboflavin (B2)	0.3 mg	25%
Niacin (B3)	1.2 mg	8%
Vitamin B6	0.1 mg	9%
Folate (B9)	16.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.0 mg	1%

Minerals	Amount	% DV
Calcium	53.0 mg	4%
Iron	1.7 mg	9%
Magnesium	18.0 mg	4%
Phosphorus	44.0 mg	4%
Potassium	242.0 mg	5%
Sodium	23.0 mg	1%
Zinc	0.2 mg	2%
Copper	0.2 mg	17%
Manganese	0.4 mg	18%
Selenium	0.9 mcg	2%

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

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.7 g	—

About Pokeberry shoots, (poke), raw

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), raw?

There are 23 calories in 100 g of Pokeberry shoots, (poke), raw, or about 37 calories in 1 cup (160 g).

How much protein is in Pokeberry shoots, (poke), raw?

Pokeberry shoots, (poke), raw contains 2.6 g of protein per 100 g.

How many carbs are in Pokeberry shoots, (poke), raw?

Pokeberry shoots, (poke), raw has 3.7 g of carbohydrates per 100 g.

How much fat is in Pokeberry shoots, (poke), raw?

Pokeberry shoots, (poke), raw provides 0.4 g of total fat per 100 g.

What is Pokeberry shoots, (poke), raw a good source of?

Pokeberry shoots, (poke), raw is an excellent source of Vitamin C (151% DV), Vitamin A (RAE) (48% DV) and Riboflavin (B2) (25% DV) and a good source of Manganese and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.