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Pokeberry Shoots

Pokeberry shoots, (poke), raw

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories23
% Daily Value
  • Total Fat 0,4 g1%
  • Saturated Fat —
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 23 mg1%
  • Total Carbohydrate 3,7 g1%
  • Dietary Fiber 1,7 g6%
  • Total Sugars —
  • Protein 2,6 g5%
  • Vitamin D 0 µg0%
  • Calcium 53 mg4%
  • Iron 1,7 mg9%
  • Potassium 242 mg5%
* The % Daily Value (DV) 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.
100g of Pokeberry shoots, (poke), raw contains 23 kcal calories, 2,6g protein, and 136mg vitamin c per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

29kcal
  • Protein36%(10 kcal)
  • Carbs51%(15 kcal)
  • Fat12%(4 kcal)

Nutrient density

50/ 100

Meets ≥10% Daily Value for 5 of 26 nutrients

Moderate nutrient density

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Category: Vegetables and Vegetable Products

Top 1% for Vitamin CLow carbLow calorieLow sodiumLow fatHigh vitamin CZero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio10.5 : 1
favorable
  • Pokeberry Shoots has a potassium-to-sodium ratio of 10.5:1, which is considered favorable for blood-pressure support.
  • Pokeberry Shoots contains more vitamin c per 100 g than a raw orange — 136 mg vs 53 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

23 kcal1%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

2,6 g5%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

3,7 g1%
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

0,4 g1%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

1,7 g6%
Minerals▾
Minerals
NutrientAmount% 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)

23 mg1%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

242 mg5%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

53 mg4%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

18 mg4%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

44 mg4%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,7 mg9%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,24 mg2%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,16 mg17%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,42 mg18%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

0,9 µg2%
Fat detail▾
Fat detail
NutrientAmount% DV
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% 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

435 µg48%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

136 mg151%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,08 mg7%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,33 mg25%
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

1,2 mg8%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,05 mg1%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,15 mg9%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

16 µg4%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

91,6 g—

Compare 3 USDA variants

Variants of Pokeberry shoots, (poke), raw cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Pokeberry shoots, (poke), rawcurrent170432232,63,70,4
Pokeberry shoots, (poke), cooked, boiled, drained, without salt170433202,33,10,4
Pokeberry shoots, (poke), cooked, boiled, drained, with salt170518202,33,10,4

Household serving sizes

g
cup
160 g

Frequently asked questions about Pokeberry Shoots

How many calories in Pokeberry Shoots?

Pokeberry Shoots contains 23 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Pokeberry Shoots?

Pokeberry Shoots contains 23 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Pokeberry Shoots?

Per 100 grams, Pokeberry Shoots contains 2.6 g protein, 3.7 g carbohydrates, and 0.4 g total fat.

Is Pokeberry Shoots good for keto or low-carb?

Yes — Pokeberry Shoots has 2 g net carbs per 100 g, fitting a low-carb plan.

Where does Pokeberry Shoots nutrition data come from?

Nutrition data for Pokeberry Shoots is sourced from USDA FoodData Central (FDC ID 170432). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170432/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 fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Pokeberry Shoots

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Pokeberry Shoots.

3 meal ideas using Pokeberry Shoots

Starter templates matched to Pokeberry Shoots's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with pokeberry Shoots

    A warm bowl of oats with pokeberry Shoots, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Low-carb lunch built around pokeberry Shoots

    A big leafy salad with pokeberry Shoots, 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 pokeberry Shoots

    Roast pokeberry Shoots 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: 170432), accessed 2019-04-01.

Published: 2019-04-01

More foods in Vegetables and Vegetable Products

Use Pokeberry Shoots in your next meal plan

Melio can build a complete week of meals around Pokeberry Shoots (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Pokeberry Shoots — Top 1% for Vitamin C per 100g + recipes | План харчування