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[N]extrient

Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Pokeberry shoots, (poke), cooked, boiled, drained, with salt

Vegetables and Vegetable Products

A 100g serving covers 91% of the daily recommended Vitamin C, making Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.3g), fat (0.4g), and carbohydrates (3.1g) per 100g. At just 20 calories per 100g, Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) is one of the lowest-calorie options available. At 254mg of sodium per 100g, Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value. Composed of 93% water by weight, Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) also contributes to daily hydration.

Calories20KCAL
Protein2.3G
Fat0.4G
Carbs3.1G
Fiber1.5G

Calorie Distribution

25kcal
  • Protein37%2.3 g
  • Fat14%0.4 g
  • Carbs49%3.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water92.9G
Energy20.0KCAL
Protein2.3G
Total lipid (fat)0.40G
Carbohydrate, by difference3.1G
Fiber, total dietary1.5G
Total Sugars1.6G
Cholesterol0MG
Vitamin C, total ascorbic acid82.0MG
Thiamin0.07MG
Riboflavin0.25MG
Niacin1.1MG
Vitamin B-60.11MG
Folate, total9.0UG
Vitamin B-120UG
Vitamin A, RAE435UG
Vitamin E (alpha-tocopherol)0.85MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)108UG
Calcium, Ca53.0MG
Iron, Fe1.2MG
Magnesium, Mg14.0MG
Phosphorus, P33.0MG
Potassium, K184MG
Sodium, Na254MG
Zinc, Zn0.19MG
Copper, Cu0.13MG
Manganese, Mn0.34MG
Selenium, Se0.90UG
Energy84.0kJ
Ash1.3G
Pantothenic acid0.04MG
Folic acid0UG
Folate, food9.0UG
Folate, DFE9.0UG
Choline, total0.30MG
Betaine0.20MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5220UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU8700IU
Lycopene0UG
Lutein + zeaxanthin1747UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total trans0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (165g)333.8g0.7g5.1g

Scaled from Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Vegetables Mixed Solids and Liquids (Canned)

36 kcal1.4g protein

Butterbur Drained Without Salt (Cooked, Boiled)

8 kcal0.2g protein

Peas Green Regular Pack Solids and Liquids (Canned)

58 kcal3g protein

Peas and Carrots Regular Pack Solids and Liquids (Canned)

38 kcal2.2g protein

Kale Drained Without Salt (Frozen, Cooked, Boiled)

36 kcal2.9g protein

Eggplant Drained with Salt (Cooked, Boiled)

33 kcal0.8g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pokeberry Shoots (poke) Drained Without Salt (Cooked, Boiled)

20 kcal2.3g protein

Pokeberry Shoots (poke) (Raw)

23 kcal2.6g protein

Broccoli Flower Clusters (Raw)

28 kcal2.98g protein

Broccoli Leaves (Raw)

28 kcal2.98g protein

Cauliflower Green (Raw)

31 kcal2.95g protein

Broccoli (Raw)

34 kcal2.82g protein

Nutrient Highlights

  • Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) is a excellent source of Vitamin C (91% DV) — see top foods ranked by Vitamin C
  • Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) is a good source of Sodium (11% DV) — see top foods ranked by Sodium

Dietary Considerations

  • The antioxidant content of Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 1% (#83 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories20
% Daily Value*
Total Fat 0.40G1%
Cholesterol 0MG0%
Sodium 254MG11%
Total Carbohydrate 3.1G1%
Dietary Fiber 1.5G5%
Total Sugars 1.6G
Protein 2.3G5%
Vitamin D 0UG0%
Calcium 53.0MG4%
Iron 1.2MG7%
Potassium 184MG4%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170518.

View on USDA FoodData Central →