scored 95/100
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.
1.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
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.
Exceptional 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
High potassium content (242 mg/100g) supports vasodilation, reduces sodium-induced hypertension, and helps maintain healthy blood pressure regulation
Contains bioavailable calcium (53 mg), magnesium (18 mg), and phosphorus (44 mg) working synergistically to maintain bone mineral density and prevent osteoporosis
Iron content (1.7 mg) combined with high vitamin C improves heme and non-heme iron absorption in the gastrointestinal tract
Saponins and phytolaccine compounds exhibit anti-inflammatory activity in preliminary research, potentially reducing chronic inflammation markers
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
Breaks a fast
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
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.
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.
Pokeberry Shoot scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin A, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, pokeberry shoot is highest in Vitamin A (~148% DV), Vitamin C (~128% DV), Vitamin A (~41% DV), Riboflavin (~22% DV), Copper (~15% DV).
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).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients pokeberry shoot contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pokeberry shoot contributes 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.