Food · Vegetables and Vegetable Products
Pokeberry shoots nutrition facts
A typical portion of pokeberry shoots (1 cup; 160 g, (poke), raw) has 35 calories and 4g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 20 calories (cooked, boiled, drained, without salt) to 23 (raw).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Pokeberry shoots, (poke), raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.6g
- more than 28% of 8,218 USDA reference foods
- Calories per 100 g
- 23
- more than 5% of reference foods
- Sodium per 100 g
- 23mg
- more than 24% of reference foods
1 cup weighs 160 g in USDA's record for Pokeberry shoots, (poke), raw (FDC 170432); across 3 records of pokeberry shoots USDA weighs it at 160 to 165 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 51% carbohydrate, 13% fat and 36% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C218 mg in 1 cup (160 g), 242% of the Daily Value
- Vitamin A696 µg RAE in 1 cup (160 g), 77% of the Daily Value
- Riboflavin0.5 mg in 1 cup (160 g), 41% of the Daily Value
- Manganese0.7 mg in 1 cup (160 g), 29% of the Daily Value
- Copper0.3 mg in 1 cup (160 g), 28% of the Daily Value
- Vitamin B60.2 mg in 1 cup (160 g), 14% of the Daily Value
- Niacin1.9 mg in 1 cup (160 g), 12% of the Daily Value
- Thiamin0.1 mg in 1 cup (160 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 170432), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pokeberry shoots USDA describes
(poke), raw has the most calories per 100 g (23); the fewest: (poke), cooked… (FDC 170433) (20)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Pokeberry shoots, (poke), raw | 23 | 2.6 g | 0.4 g | 23 mg |
| Pokeberry shoots, (poke), cooked, boiled, drained, without salt | 20 | 2.3 g | 0.4 g | 18 mg |
| Pokeberry shoots, (poke), cooked, boiled, drained, with salt | 20 | 2.3 g | 0.4 g | 254 mg |
Every nutrient in this record (33)
The portion is 1 cup (160 g); % DV is for that portion.
Energy, macronutrients and sugars (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.16 g | 2.60 g | 8% |
| Total lipid (fat) | 0.64 g | 0.40 g | 1% |
| Carbohydrate, by difference | 5.92 g | 3.70 g | 2% |
| Ash | 2.72 g | 1.70 g | |
| Energy | 36.8 kcal | 23.0 kcal | |
| Water | 147 g | 91.6 g | |
| Fiber, total dietary | 2.72 g | 1.70 g | 10% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 84.8 mg | 53.0 mg | 7% |
| Iron, Fe | 2.72 mg | 1.70 mg | 15% |
| Magnesium, Mg | 28.8 mg | 18.0 mg | 7% |
| Phosphorus, P | 70.4 mg | 44.0 mg | 6% |
| Potassium, K | 387 mg | 242 mg | 8% |
| Sodium, Na | 36.8 mg | 23.0 mg | 2% |
| Zinc, Zn | 0.38 mg | 0.24 mg | 3% |
| Copper, Cu | 0.25 mg | 0.16 mg | 28% |
| Manganese, Mn | 0.67 mg | 0.42 mg | 29% |
| Selenium, Se | 1.44 µg | 0.90 µg | 3% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 696 µg | 435 µg | 77% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 218 mg | 136 mg | 242% |
| Thiamin | 0.13 mg | 0.080 mg | 11% |
| Riboflavin | 0.53 mg | 0.33 mg | 41% |
| Niacin | 1.92 mg | 1.20 mg | 12% |
| Pantothenic acid | 0.078 mg | 0.049 mg | |
| Vitamin B-6 | 0.23 mg | 0.15 mg | 14% |
| Folate, total | 25.6 µg | 16.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 25.6 µg | 16.0 µg | |
| Folate, DFE | 25.6 µg | 16.0 µg | 6% |
Source: USDA FoodData Central, FDC 170432: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pokeberry shoots?
35 in 1 cup (160 g) of (poke), raw; 20 to 23 per 100 g across USDA's descriptions.
How much protein is in pokeberry shoots?
4g in 1 cup; 2.6 g per 100 g.
How much sodium is in pokeberry shoots?
35mg in 1 cup; 23 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov