Poke Sallet

Poke Sallet is a traditional Southern United States dish, particularly associated with Appalachian cuisine, consisting of cooked wild greens (typically poke, or pokeweed shoots) that are boiled multiple times to remove natural toxins. It is usually seasoned with bacon grease, salt, and sometimes vinegar or onions, resulting in a savory, earthy side dish.

🍽️ Nutrition at a glance

Poke Sallet is low in carbohydrates and fat (depending on added grease) but provides a good source of plant-based protein, fiber, and essential minerals like iron and calcium. A typical serving contains roughly 50-100 calories.

Nutrition breakdown

Calories	75 kcal
Protein	4.5 g
Carbs	8 g
Fat	3 g
Fiber	3 g
Sugar	1 g
Sodium	300 mg
Vitamin A	4500 IU
Vitamin C	25 mg
Calcium	180 mg
Iron	2.5 mg
Potassium	350 mg
Magnesium	40 mg
Vitamin K	150 mcg
Folate	60 mcg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it represents a historic practice of foraging and safely preparing wild, free-growing plants for sustenance. Nutritionally, it's unique as a nutrient-dense wild green that requires specific preparation to be safe for consumption.