Cattail, Narrow Leaf Shoots (Northern Plains Indians)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.7 MG | 1% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 3 UG | 1% | |
| Choline, total | 23.7 MG | 4% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin K (phylloquinone) | 22.8 UG | 19% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 54 MG | 4% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 63 MG | 15% | |
| Phosphorus, P | 45 MG | 4% | |
| Potassium, K | 309 MG | 7% | |
| Sodium, Na | 109 MG | 5% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.8 MG | 33% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (25 kcal per 100g), suitable for weight management.
- Very low in fat (0g per 100g).
- Good source of dietary fiber (4.5g per 100g).
- Good source of Manganese, Mn (33% DV).
About Cattail, Narrow Leaf Shoots (Northern Plains Indians)
These tender young shoots are harvested in early spring from the base of the plant before the leaves fully mature. They have a mild, cucumber-like flavor and a crisp texture similar to hearts of palm. Indigenous peoples of the Northern Plains traditionally gathered them as one of the first fresh greens available after winter, providing a welcome source of nutrients after months of preserved foods.
Nutritionally, these shoots are remarkably low in calories while offering a good amount of dietary fiber - about 4.5 grams per 100-gram serving. They contain a modest amount of protein and carbohydrates, with virtually no fat. The shoots provide essential minerals and vitamins that support digestive health and help maintain proper hydration due to their high water content. Their fiber content supports healthy digestion and may help regulate blood sugar levels.
In cooking, these versatile shoots can be enjoyed both raw and cooked. They're excellent in salads, adding a refreshing crunch, or can be lightly steamed or sautéed as a simple side dish. Many people pickle them for preservation, which enhances their flavor while extending their shelf life. They also work well in stir-fries, soups, or as a fresh addition to sandwiches and wraps. When harvesting wild shoots, it's important to properly identify the plant and harvest from clean water sources, as they can absorb contaminants from their environment.
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