Energy
middle half42 kcalthis record per 100 g
- Corpus median
- 46 kcal
- Middle 50%
- 37–57 kcal
Based on 34 records reporting energy.
Vegetablesmoderate variability
Poke greens, cooked calories: 32 per 75 g
This exact USDA record reports 32 calories for 75 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 75 g
- Calories
- 32 kcal
- Protein
- 1.7 g
- Carbohydrate
- 2.3 g
- Total fat
- 2.2 g
- Fiber
- 1.1 g
- Sodium
- 104 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 75 g
32calories
Poke greens, cooked
- Protein
- 1.7 g
- Carbs
- 2.3 g
- Fat
- 2.2 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 32 calories for USDA reference amount at 75 grams. On a fixed-weight basis, the same record contains 42 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 1.7 g protein, 1.1 g fiber, and 104 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is pokeberry shoots, (poke), cooked, boiled, drained, without salt, representing 96.8% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 32–63 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709612: “Poke greens, cooked.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709612, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 56.3 g | 24 kcal | 1.3 g | 0.8 g | 78 mg |
| USDA reference amountExact record reference weight | 75 g | 32 kcal | 1.7 g | 1.1 g | 104 mg |
| 1 cupUSDA-listed household measure | 150 g | 63 kcal | 3.4 g | 2.3 g | 207 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other dark green vegetables
The comparison set contains 34 exact records in the Other dark green vegetables USDA category. Here, “middle half” describes FDC 2709612’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter2.2 gthis record per 100 g
- Corpus median
- 2.9 g
- Middle 50%
- 2.4–3.1 g
Based on 34 records reporting protein.
Dietary fiber
lower quarter1.5 gthis record per 100 g
- Corpus median
- 3.4 g
- Middle 50%
- 2.7–3.9 g
Based on 34 records reporting dietary fiber.
Sodium
middle half138 mgthis record per 100 g
- Corpus median
- 146 mg
- Middle 50%
- 136–165 mg
Based on 34 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709612’s 75 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin C; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin C60 mg
≈ 66% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin A324 µg
≈ 36% DV. This crosses the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium104 mg
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.6 g
≈ 3% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Poke greens, cooked,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709571 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 75 g
A 25% weight move in either direction spans 56.3–93.8 g. When composition is held constant, those endpoints calculate to 24 kcal and 39 kcal.
- 02
Record choice: compare with FDC 2709571
At an equal 100 g, this record has 227 mg less sodium than “Beet greens, cooked.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Pokeberry shoots, (poke), cooked, boiled, drained, without salt
The source formulation has 3 input rows; Pokeberry shoots, (poke), cooked, boiled, drained, without salt supplies 96.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “cooked” fits. Inspect FDC 2709571 when “cooked” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Poke greens, cooked
- Exact source wording
- “Poke greens, cooked”
- Source identity
- USDA FDC 2709612 · FNDDS 72123020
- Named qualifiers
- cooked
- Source inputs unique in this pair
- Pokeberry shoots, (poke), cooked, boiled, drained, without salt
Inspect this alternative when its fields fit better
Beet greens, cooked
- Exact source wording
- “Beet greens, cooked”
- Source identity
- USDA FDC 2709571 · FNDDS 72101220
- Named qualifiers
- cooked
- Source inputs unique in this pair
- Beet greens, raw
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “cooked”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordPoke greens, cooked | 75 g32 kcal | 42 kcal | 2.2 g | 2.9 g | 1.5 g | 138 mg |
| Greens, canned, cooked | 88 g36 kcal | 41 kcal | 1.3 g | 2.8 g | 1.3 g | 335 mg |
| Beet greens, cooked | 75 g36 kcal | 48 kcal | 2.3 g | 2.9 g | 3.9 g | 365 mg |
| Dandelion greens, cooked | 55 g39 kcal | 71 kcal | 2.8 g | 3.5 g | 3.6 g | 209 mg |
| Dandelion greens, raw | 28 g13 kcal | 45 kcal | 2.7 g | 0.7 g | 3.5 g | 76 mg |
| Greens with ham or pork | 108 g51 kcal | 47 kcal | 4.9 g | 1.4 g | 3.6 g | 370 mg |
| Mustard greens, raw | 28 g8 kcal | 27 kcal | 2.9 g | 0.4 g | 3.2 g | 20 mg |
How to compare FDC 2709612: its source amount is 75 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709612, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
63 kcal
150 g
At a glance
Nutrient signals in the source amount
For FDC 2709612, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
59.6 mg≈ 66% Daily ValueVitamin A
324 µg≈ 36% Daily ValueIron
0.9 mg≈ 5% Daily ValueThe percentages above apply to FDC 2709612’s 75 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 75 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 32 kcal 42 kcal | Not established Not established |
| Protein | 1.7 g 2.2 g | Not shown Not shown |
| Carbohydrate | 2.3 g 3 g | 1% 1% |
| Total fat | 2.2 g 2.9 g | 3% 4% |
| Dietary fiber | 1.1 g 1.5 g | 4% 5% |
| Sugars | 1.2 g 1.6 g | Not established Not established |
| Sodium | 103.5 mg 138 mg | 5% 6% |
| Saturated fat | 0.6 g 0.8 g | 3% 4% |
| Monounsaturated Fat | 0.7 g 0.9 g | Not established Not established |
| Polyunsaturated Fat | 0.7 g 0.9 g | Not established Not established |
| Cholesterol | 1.5 mg 2 mg | 1% 1% |
| Potassium | 133.5 mg 178 mg | 3% 4% |
| Calcium | 39 mg 52 mg | 3% 4% |
| Iron | 0.9 mg 1.2 mg | 5% 6% |
| Magnesium | 10.5 mg 14 mg | 3% 3% |
| Vitamin C | 59.6 mg 79.4 mg | 66% 88% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 324 µg 432 µg | 36% 48% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 67.7 g 90.3 g | Not established Not established |
For FDC 2709612, approximate percentages divide the displayed 75 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709612 to 3 source inputs totaling 103.3 g in its standardized formulation. Publishing that exact provenance makes “Poke greens, cooked” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Pokeberry shoots, (poke), cooked, boiled, drained, without salt, Oil or table fat, NFS, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
103.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Pokeberry shoots, (poke), cooked, boiled, drained, without saltUSDA ingredient 11351 | 100 GM | 100 g | 96.8% |
| 2 | Oil or table fat, NFSUSDA ingredient 81200100 · encyclopedia page available | 3 GM | 3 g | 2.9% |
| 3 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2709612, the close-record rule searches the USDA “Other dark green vegetables” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Poke greens, cooked
- USDA category
- Other dark green vegetables
- FDC ID
- 2709612
- FNDDS code
- 72123020
Closest inspectable record
Beet greens, cooked
- USDA category
- Other dark green vegetables
- FDC ID
- 2709571
- FNDDS code
- 72101220
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 42 kcal | 48 kcal | −6 kcal |
| Protein | 2.2 g | 2.3 g | −0.1 g |
| Carbohydrate | 3 g | 4.5 g | −1.5 g |
| Total fat | 2.9 g | 2.9 g | +0.1 g |
| Dietary fiber | 1.5 g | 3.9 g | −2.4 g |
| Sodium | 138 mg | 365 mg | −227 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 2.4 g less dietary fiber and 227 mg less sodium than “Beet greens, cooked.”
Only this record lists Pokeberry shoots, (poke), cooked, boiled, drained, without salt. Only the comparison record lists Beet greens, raw. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Oil or table fat, NFS; Salt, table.
Listed only in this record: Pokeberry shoots, (poke), cooked, boiled, drained, without salt.
Listed only in the comparison: Beet greens, raw.
Portion evidence
The listed portion sets match
This record’s reference amount is 75 g; a familiar listed measure is 1 cup (150 g).
The comparison record’s reference amount is 75 g; a familiar listed measure is 1 cup (150 g).
Use the 100-gram row to compare FDC 2709612 with FDC 2709571 at equal mass; use their 75 g and 75 g source amounts only for portion matching.
Evidence boundary: FDC 2709612 versus FDC 2709571 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other dark green vegetables source category → Read the calculation and selection methodology →
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Poke greens, cooked,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709612 comes from FoodData Central Survey Foods (FNDDS). Its 42 kcal per 100 g becomes 32 kcal at 75 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709612
FNDDS food code: 72123020
The scaling for FDC 2709612 can be exact while the match to “Poke greens, cooked” is wrong. That is why this profile keeps its 75 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.