Pokeberry shoots, (poke), cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Pokeberry shoots, also known as poke or pokeweed, are a wild-foraged spring green with a tender, slightly crisp texture when properly cooked. Their flavor is mild and earthy, reminiscent of asparagus or green beans, but with a unique, subtly bitter finish. Nutritionally, they are a low-calorie, high-fiber vegetable source, providing a modest amount of plant-based protein.
Calorie split: 37% protein · 49% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People cherish poke as a cherished, seasonal rite of spring, especially in the American South and Appalachia, where foraging it is a cultural tradition. Its unique, earthy flavor is celebrated in simple preparations that highlight its fresh, wild character.
⚠️ Watch-outs & how to enjoy it better
Poke must be meticulously prepared, as all parts of the mature plant contain toxic compounds (oxalates and phytolaccatoxins) that are only neutralized through specific, repeated boiling and draining. It is not recommended for pregnant women, young children, or anyone unfamiliar with its safe preparation, and those prone to kidney stones should be cautious due to oxalate content. Always source from a trusted forager or supplier and follow a verified recipe.
Key benefits
- Very low in calories and fat
- Good source of dietary fiber
- Provides plant-based protein
- Contains vitamins A and C
- A traditional wild-foraged spring green
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bright magenta berries of the pokeweed plant, which appear later in the season, were historically used to make ink and dye, and are toxic to humans despite being a food source for birds.
Full nutrition (USDA data · scales with serving)
| Water | 92.9 g |
| Energy | 20.0 kcal |
| Energy | 84.0 kj |
| Protein | 2.3 g |
| Total lipid (fat) | 0.40 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 3.1 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 184 mg |
| Sodium, Na | 254 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.34 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 82.0 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.25 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.04 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 0.30 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 435 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5220 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 8700 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1747 ug |
| Vitamin E (alpha-tocopherol) | 0.85 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 108 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is poke poisonous?
Yes, the raw plant contains toxins. It is safe only when young shoots (under 6-8 inches) are harvested and then boiled in multiple changes of water, discarding the water each time, to remove the harmful compounds.
What does poke taste like?
When properly cooked, poke has a mild, earthy, slightly bitter flavor similar to a cross between asparagus, spinach, and green beans.
How do I identify safe poke shoots?
Only harvest very young, tender shoots (under 6-8 inches tall) from plants with a smooth, hairless stem and a single central stalk. Never confuse it with look-alikes. When in doubt, do not eat it.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.20 kcal/g · 46% calories from protein · 1.5 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.