93
Vegetable
Pokeberry Shoot
93/ 100
Pokeberry shoots are tender young greens from the pokeweed plant, offering exceptional vitamin C content and a nutrient-dense profile with minimal calories. They are traditionally foraged and cooked greens valued in Southern and Appalachian cuisines.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
20/ 2000 kcal day
🥩Protein2.2 g4% DV
🍞Carbs3.1 g1% DV
🥑Fat0.3 g<1% DV
🌿Fiber1.4 g5% DV
≈ 2g net carbs · carbs − fiber
Vitamins
- Vitamin C115.6 mg128% DV
- Riboflavin0.28 mg22% DV
- Vitamin A369.8 iu7% DV
- Niacin1.0 mg6% DV
- Thiamin0.07 mg6% DV
- Folate13.6 mcg3% DV
- Vitamin B60.04 mg2% DV
Minerals
- Manganese0.36 mg15% DV
- Copper0.13 mg15% DV
- Iron1.4 mg8% DV
- Potassium205.7 mg4% DV
- Magnesium15.3 mg4% DV
- Calcium45.0 mg3% DV
- Phosphorus37.4 mg3% DV
- Zinc0.20 mg2% DV
- Selenium0.77 mcg1% DV
- Sodium19.6 mg<1% DV
BioactivesEstimated
- Saponins~255 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 170432
Score · 93/100
Nutrient Density33.3 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin C151% DV
- Riboflavin25% DV
- Manganese18% DV
- Copper17% DV
- Iron9% DV
Overview
Pokeberry shoots (Phytolacca americana) are the edible young stems and leaves harvested from the pokeweed plant, consumed primarily in traditional cuisines across the American South and parts of Europe. These greens are exceptionally nutrient-dense, delivering over 136 mg of vitamin C per 100g—exceeding most cultivated greens—alongside substantial vitamin A, potassium (242 mg), and iron (1.7 mg). The shoots contain unique bioactive compounds including saponins and phytolaccine, compounds studied for their anti-inflammatory and immune-modulating properties, though research remains preliminary. With only 23 calories and 1.7g of fiber per 100g, pokeberry shoots fit well into longevity-focused diets emphasizing micronutrient density over caloric load. However, proper preparation is critical: raw pokeweed contains toxic alkaloids and must be blanched in boiling water (discarding the water) before consumption to render it safe. This traditional preparation method is essential and non-negotiable. The shoots are best enjoyed as a cooked green vegetable, offering distinctive flavor alongside validated antioxidant benefits from their vitamin C and mineral profile.
Health Benefits (5)
- Supports immune function and collagen synthesisstrongExceptional vitamin C content (136 mg/100g) acts as an antioxidant, reduces oxidative stress, and serves as a cofactor for collagen cross-linking and immune cell function
- Promotes cardiovascular health through potassium intakestrongHigh potassium content (242 mg/100g) supports vasodilation, reduces sodium-induced hypertension, and helps maintain healthy blood pressure regulation
- Supports bone health and mineral metabolismmoderateContains bioavailable calcium (53 mg), magnesium (18 mg), and phosphorus (44 mg) working synergistically to maintain bone mineral density and prevent osteoporosis
- Enhances oxygen transport and prevents anemiamoderateIron content (1.7 mg) combined with high vitamin C improves heme and non-heme iron absorption in the gastrointestinal tract
- May reduce systemic inflammationemergingSaponins and phytolaccine compounds exhibit anti-inflammatory activity in preliminary research, potentially reducing chronic inflammation markers
Food Pairings
- ·Pair with citrus or tomato-based sauces because the acidic environment enhances non-heme iron bioavailability from the shoots
- ·Combine with olive oil-based preparations because fat-soluble vitamin A absorption requires dietary lipids for optimal uptake
- ·Serve alongside garlic or onions because sulfur compounds enhance antioxidant activity and may potentiate anti-inflammatory effects
- ·Pair with lean protein sources like fish because complete amino acid profiles support collagen synthesis driven by the shoots' vitamin C content
Practical Tips
- ·MANDATORY: Always blanch fresh pokeberry shoots in boiling water for 2-3 minutes, discard water, then repeat blanching 1-2 additional times to remove toxic alkaloids—raw or undercooked shoots are unsafe
- ·Harvest only young tender shoots (4-8 inches) in spring; avoid mature plants which accumulate higher alkaloid concentrations
- ·After proper blanching, sauté blanched shoots with garlic and olive oil or add to soups and stews for traditional preparation
- ·Store fresh shoots refrigerated in a damp cloth for up to 3 days pre-blanching, or freeze blanched shoots in airtight containers for up to 6 months
- ·Purchase from reliable foragers or specialty grocers familiar with proper preparation; never self-harvest unless certain of proper identification and local safety regulations
Optimal Timing
☀️
midday
Best with food
Consuming pokeberry shoots at midday with meals optimizes iron absorption (enhanced by vitamin C and food matrix) and allows potassium distribution throughout the afternoon; pairing with lunch maximizes nutrient bioavailability
Not ideal for fasting states due to need for fat intake (vitamin A absorption) and optimal iron absorption with meals; best consumed as part of regular meals
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow pokeberry shoot stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower pokeberry shoot is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#40 of 138
23kcalvs52.1kcal avg
-56% below category average
Protein#47 of 138
2.6gvs2.6g avg
+1% above category average
Fiber#82 of 138
1.7gvs2.9g avg
-42% below category average
Vitamin C#2 of 129
136mgvs26.6mg avg
+411% above category average
Riboflavin#13 of 114
0.3mgvs0.1mg avg
+128% above category average
Manganese#41 of 124
0.4mgvs0.6mg avg
-25% below category average
Copper#47 of 122
0.2mgvs0.2mg avg
-22% below category average
Common questions
What people ask about pokeberry shoot
What is pokeberry shoot?
Pokeberry Shoot is classified as a vegetable. Pokeberry shoots are tender young greens from the pokeweed plant, offering exceptional vitamin C content and a nutrient-dense profile with minimal calories.
Is pokeberry shoot healthy?
Pokeberry Shoot scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Riboflavin, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pokeberry shoot high in protein?
Not particularly. A 85 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Is pokeberry shoot high in fiber?
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in pokeberry shoot?
In a 85 g serving, pokeberry shoot is highest in Vitamin C (~128% DV), Riboflavin (~22% DV), Copper (~15% DV), Manganese (~15% DV).
Is pokeberry shoot keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.7 g of net carbs (3.1 g total minus 1.4 g fiber).
When is the best time to eat pokeberry shoot?
Best in the midday. Consuming pokeberry shoots at midday with meals optimizes iron absorption (enhanced by vitamin C and food matrix) and allows potassium distribution throughout the afternoon; pairing with lunch maximizes nutrient bioavailability
How much pokeberry shoot should I eat?
A typical serving is around 85 g (~20 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pokeberry shoot alongside several other vegetable sources.
What pairs well with pokeberry shoot?
Pokeberry Shoot pairs nicely with: Pair with citrus or tomato-based sauces because the acidic environment enhances non-heme iron bioavailability from the shoots; Combine with olive oil-based preparations because fat-soluble vitamin A absorption requires dietary lipids for optimal uptake; Serve alongside garlic or onions because sulfur compounds enhance antioxidant activity and may potentiate anti-inflammatory effects; Pair with lean protein sources like fish because complete amino acid profiles support collagen synthesis driven by the shoots' vitamin C content.
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Connect the dots
Signature nutrients in Pokeberry Shoot
These are the nutrients pokeberry shootcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.