Poke greens, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Young poke greens, carefully prepared and cooked, offer a unique, earthy flavor. Proper preparation is essential due to their toxicity when raw.
Per 100g reference serving, Poke greens, cooked provides 42 kcal of energy, 2.24g protein (19% of calories), 3.01g total carbohydrates (25% of calories, including 1.5g dietary fiber and 1.55g sugars), and 2.93g total fat (56% of calories).
Vitamins Profile in Poke greens, cooked (Per 100g)
Track how Poke greens, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 79.4 mg | 88.2% DV |
| Vitamin A (RAE) | 432 µg | 48% DV |
| Vitamin E (Alpha-Tocopherol) | 1.2 mg | 8% DV |
| Vitamin K (Phylloquinone) | 107 µg | 88.8% DV |
| Vitamin B1 (Thiamin) | 0.068 mg | 5.7% DV |
| Vitamin B2 (Riboflavin) | 0.242 mg | 18.6% DV |
| Vitamin B3 (Niacin) | 1.06 mg | 6.7% DV |
| Vitamin B6 (Pyridoxine) | 0.124 mg | 7.3% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 0.5 mg | 0.1% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 5058 µg | 100% DV |
| Lutein + Zeaxanthin | 1691 µg | 16.9% DV |
Minerals & Electrolytes in Poke greens, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.16 mg | 6.4% DV |
| Calcium (Ca) | 52 mg | 4% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 178 mg | 3.8% DV |
| Zinc (Zn) | 0.18 mg | 1.6% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 32 mg | 2.6% DV |
| Copper (Cu) | 0.122 mg | 13.6% DV |
| Sodium (Na) | 138 mg | 6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.09 g | 5.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.81 g | 5.8% DV |
| Monounsaturated Fat (MUFA) | 0.916 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.901 g | 4.5% DV |
| Saturated Fat (SFA) | 0.755 g | 3.8% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Poke greens, cooked contains 42 calories (kcal), 2.24g of protein, 3.01g of carbohydrates (1.5g fiber, 1.55g total sugars), and 2.93g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Poke greens, cooked has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -2.5 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Poke greens, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Poke greens, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.