Calories in Pokeberry shoots, (poke), cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Pokeberry shoots, (poke), cooked, boiled, drained, without salt contains 20 kcal per 100 g. A typical serving of 1 tbsp (10 g) provides about 2 kcal.
Roughly 49% of its calories come from carbohydrates, with 37% from protein and 14% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 91% of the Daily Value for Vitamin C, 90% of the Daily Value for Vitamin K and 48% of the Daily Value for Vitamin A.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 20 kcal | |
| Total fat ? | 0.4 g | 0.5% |
| Saturated fat ? | 0.092 g | 0.5% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 18 mg | 0.8% |
| Total carbohydrates C | 3.1 g | 1% |
| Dietary fiber ? | 1.5 g | 5% |
| Total sugars M | 1.6 g | |
| Protein ? | 2.3 g | 5% |
| Vitamin A C | 435 µg | 48% |
| Vitamin C ? | 82 mg | 91% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.85 mg | 6% |
| Vitamin K M | 108 µg | 90% |
| Thiamin (B1) ? | 0.07 mg | 6% |
| Riboflavin (B2) ? | 0.25 mg | 19% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.039 mg | 0.8% |
| Vitamin B6 ? | 0.11 mg | 7% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 0.3 mg | 0.1% |
| Calcium ? | 53 mg | 4% |
| Iron ? | 1.2 mg | 7% |
| Magnesium ? | 14 mg | 3% |
| Phosphorus ? | 33 mg | 3% |
| Potassium ? | 184 mg | 4% |
| Zinc ? | 0.19 mg | 2% |
| Copper ? | 0.13 mg | 14% |
| Manganese ? | 0.34 mg | 15% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 37%
- Carbohydrates 49%
- Fat 14%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.3 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.5 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars1.6 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.4 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.092 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium18 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal11.5 gprotein density, useful for comparing foods with different calorie levels
- Water92.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.013 g |
|---|---|
| Polyunsaturated fat ? | 0.18 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.17 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.001 g |
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.082 g |
| SFA 18:0 ? | 0.005 g |
| MUFA 18:1 ? | 0.012 g |
| PUFA 18:3 ? | 0.009 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 5,220 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin M | 1,747 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water ? | 92.9 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.3 g |
| Theobromine Z | 0 mg |
| Energy ? | 84 kJ |
| Vitamin A, IU ? | 8,700 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 9 µg |
| Betaine I | 0.2 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Pokeberry shoots
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pokeberry shoots, (poke), raw Raw | 23 | 2.6 g | 3.7 g | 0.4 g |
| Pokeberry shoots, (poke), cooked, boiled, drained, with salt Cooked | 20 | 2.3 g | 3.1 g | 0.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Asparagus, canned, cooked, no added fat Cooked | 19 | 2.1 g | 2.5 g | 0.65 g |
| Asparagus, cooked, boiled, drained Cooked | 22 | 2.4 g | 4.1 g | 0.22 g |
| Asparagus, cooked, boiled, drained, with salt Cooked | 22 | 2.4 g | 4.1 g | 0.22 g |
| Mustard greens, cooked, boiled, drained, without salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Mustard greens, cooked, boiled, drained, with salt Cooked | 26 | 2.6 g | 4.5 g | 0.47 g |
| Turnips, frozen, cooked, boiled, drained, with salt Cooked | 21 | 1.5 g | 3.7 g | 0.24 g |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Cooked | 17 | 1.2 g | 3.6 g | 0.13 g |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt Cooked | 14 | 1.2 g | 3 g | 0.13 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked pokeberry shoots?
100 g of cooked pokeberry shoots has 20 kcal. 1 tbsp (10 g): about 2 kcal. 1 cup (165 g): about 33 kcal.
How much protein is in cooked pokeberry shoots?
Cooked pokeberry shoots contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 0.23 g in 1 tbsp (10 g). About 37% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked pokeberry shoots?
Cooked pokeberry shoots has 3.1 g of total carbohydrates per 100 g, including 1.5 g of fiber and 1.6 g of sugars.
How much fat is in cooked pokeberry shoots?
Cooked pokeberry shoots contains 0.4 g of fat per 100 g, of which 0.092 g is saturated (0.5% of the Daily Value).
What vitamins and minerals does cooked pokeberry shoots contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (91% DV), Vitamin K (90% DV), Vitamin A (48% DV), Riboflavin (B2) (19% DV) and manganese (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pokeberry shoots?
100 g contains 18 mg of sodium, 0.8% of the 2,300 mg Daily Value.
Does pokeberry shoots have the same nutrition cooked and raw?
No. Per 100 g, pokeberry shoots, (poke), cooked, boiled, drained, without salt has 20 kcal, while pokeberry shoots, (poke), raw has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170433. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.