Narrow Leaf Shoots Cattail
Cattail, Narrow Leaf Shoots (Northern Plains Indians)
Nutrition Facts
- Total Fat 0 g0%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 109 mg5%
- Total Carbohydrate 5,14 g2%
- Dietary Fiber 4,5 g16%
- Total Sugars 0,22 g
- Protein 1,18 g2%
- Vitamin D —
- Calcium 54 mg4%
- Iron 0,91 mg5%
- Potassium 309 mg7%
100g of Cattail, Narrow Leaf Shoots (Northern Plains Indians) contains 25 kcal calories, 1,18g protein, and 63mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein19%(5 kcal)
- Carbs81%(21 kcal)
- Fat0%(0 kcal)
Nutrient density
Meets ≥10% Daily Value for 4 of 25 nutrients
Moderate nutrient densityUse Narrow Leaf Shoots Cattail in your next meal plan
Melio can build a complete week of meals around Narrow Leaf Shoots Cattail (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Narrow Leaf Shoots Cattail has a potassium-to-sodium ratio of 2.8:1, which is considered favorable for blood-pressure support.
- Narrow Leaf Shoots Cattail contains more fiber per 100 g than cooked oatmeal — 5 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 25 kcal | 1% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,18 g | 2% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 5,14 g | 2% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 4,5 g | 16% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,22 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 109 mg | 5% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 309 mg | 7% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 54 mg | 4% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 63 mg | 15% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 45 mg | 4% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,91 mg | 5% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,24 mg | 2% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,04 mg | 5% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,76 mg | 33% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0,6 µg | 1% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 1 µg | 0% |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0,7 mg | 1% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 22,8 µg | 19% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,02 mg | 2% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,03 mg | 2% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,44 mg | 3% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,23 mg | 5% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,12 mg | 7% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 3 µg | 1% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 23,7 mg | 4% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 6 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 76 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 92,65 g | — |
Household serving sizes
g- shoot
- 19 g
Frequently asked questions about Narrow Leaf Shoots Cattail
How many calories in Narrow Leaf Shoots Cattail?
Narrow Leaf Shoots Cattail contains 25 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Narrow Leaf Shoots Cattail?
Narrow Leaf Shoots Cattail contains 109 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Narrow Leaf Shoots Cattail?
Per 100 grams, Narrow Leaf Shoots Cattail contains 1.18 g protein, 5.14 g carbohydrates, and 0 g total fat.
Is Narrow Leaf Shoots Cattail good for keto or low-carb?
Yes — Narrow Leaf Shoots Cattail has 0.6 g net carbs per 100 g, fitting a low-carb plan.
Where does Narrow Leaf Shoots Cattail nutrition data come from?
Nutrition data for Narrow Leaf Shoots Cattail is sourced from USDA FoodData Central (FDC ID 168994). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168994/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Narrow Leaf Shoots Cattail
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Narrow Leaf Shoots Cattail.
3 meal ideas using Narrow Leaf Shoots Cattail
Starter templates matched to Narrow Leaf Shoots Cattail's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with narrow Leaf Shoots Cattail
Use narrow Leaf Shoots Cattail alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around narrow Leaf Shoots Cattail
A big leafy salad with narrow Leaf Shoots Cattail, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with narrow Leaf Shoots Cattail
Roast narrow Leaf Shoots Cattail with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168994), accessed 2019-04-01.
Published: 2019-04-01
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Use Narrow Leaf Shoots Cattail in your next meal plan
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