Vegetable
boiled unsalted pokeberry shoots.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
pokeberry shoots
SERVING
CALORIES
25
PROTEIN
2.3g
CARBS
3.1g
FAT
0.40g
FIBER
1.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories25.2kcal—
Protein2.3g5%
Carbohydrates3.1g1%
Fiber1.5g5%
Sugar1.6g3%
Total fat0.40g1%
Saturated fat0.09g0%
Trans fat0g—
Cholesterol0mg0%
Water92.9g—
MINERALS
Sodium18mg1%
Potassium184mg4%
Calcium53mg4%
Iron1.2mg7%
Magnesium14mg3%
Phosphorus33mg3%
Zinc0.19mg2%
Copper0.13mg14%
Manganese0.34mg15%
Selenium0.90µg2%
VITAMINS
Vitamin A435µg48%
Vitamin C82mg91%
Vitamin D0µg0%
Vitamin E0.85mg6%
Vitamin K108µg90%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.25mg19%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.04mg1%
Vitamin B60.11mg6%
Folate (B9)9.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup165g
1 tablespoon10g
1 teaspoon3.3g
1 ml0.7g
1 liter666.7g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin A, which is essential for healthy vision, immune function, and cell growth.
- ✓Good source of Vitamin C, a powerful antioxidant that helps protect cells from damage and supports the immune system.
- ✓Contains iron and calcium, important minerals for blood health and bone strength, respectively.
- ✓Provides dietary fiber, which aids in digestion and helps maintain gut health.
COOKING TIPS
In the kitchen.
- 1CRITICAL SAFETY: Only use very young shoots (under 8 inches) and NEVER consume raw. All other parts of the plant (roots, mature stems, leaves, berries) are highly toxic.
- 2To prepare safely, shoots must be boiled for at least 20 minutes, drained completely, then boiled again in a fresh pot of water. Repeating this process 2-3 times is crucial to remove toxins.
- 3After boiling, pokeberry shoots have a taste similar to asparagus or spinach and can be used in similar ways.
- 4A traditional Southern preparation involves pan-frying the boiled shoots with bacon, onions, and scrambling in eggs.
STORAGE
Keep it fresh.
- Store cooked, boiled pokeberry shoots in an airtight container in the refrigerator for up to 3-4 days.
- For longer storage, boiled shoots can be frozen. Place them in a freezer-safe bag or container, where they will keep for up to 6 months.
FAQ
Frequently asked questions.
Are boiled pokeberry shoots healthy?
Yes, when prepared correctly, boiled pokeberry shoots are very healthy. They are low in calories and provide significant amounts of Vitamin A for vision and Vitamin C for immune support, along with essential minerals like iron and calcium.
What is the nutritional profile of 100g of boiled pokeberry shoots?
A 100g serving contains approximately 20 calories, 2.3g of protein, 3.1g of carbohydrates, and 0.4g of fat. This makes it a nutrient-dense, low-calorie vegetable that fits well into most balanced diets.
Can I eat pokeberry shoots raw?
No, you must never eat pokeberry shoots raw. The plant contains toxic compounds that can cause severe illness; these toxins are only removed by boiling the young shoots in multiple changes of fresh water.
How do you safely prepare pokeberry shoots?
To ensure safety, boil the young shoots in a large pot of water, drain them, and repeat the process at least two more times with fresh water. This traditional 'poke sallet' method leaches out the harmful toxins found in the plant.
Are pokeberry shoots keto-friendly?
Yes, they are very keto-friendly. With only 3.1g of total carbohydrates per 100g serving, they can easily be incorporated into a low-carb or ketogenic diet.
What do boiled pokeberry shoots taste like?
Boiled pokeberry shoots have a mild, earthy flavor that is often compared to a cross between spinach and asparagus. Because they are boiled multiple times, they lose any natural bitterness and readily absorb the flavors of added seasonings.
Are pokeberry shoots vegan and gluten-free?
Yes, boiled unsalted pokeberry shoots are naturally vegan and gluten-free. They are a pure plant-based ingredient, though they are typically harvested from the wild rather than bought in stores.
How do you store boiled pokeberry shoots?
Once boiled and drained, store them in an airtight container in the refrigerator for up to 3 to 5 days. For longer storage, they can be frozen, though the texture may become slightly softer after thawing.
How do I know if pokeberry shoots are safe to harvest?
Only harvest young, green shoots in the early spring when they are less than 6 inches tall. Avoid any plants that have begun to show purple or red coloring on the stems or have developed berries, as these are much more toxic.
Are pokeberry shoots good for weight loss?
Yes, they are excellent for weight loss because they are very low in calories (20 per 100g) and contain dietary fiber. The fiber helps promote a feeling of fullness, which can reduce overall calorie consumption throughout the day.
