Nutrient-Packed Cattail Shoots: A Wild, Traditional Superfood

Cattail narrow leaf shoots, traditionally used by Northern Plains Indians, offer a nutrient-rich option with a variety of beneficial vitamins and minerals. These shoots are low in calories, providing only 25 kcal per serving. They are a good source of dietary fiber (4.5g) and carbohydrates (5.14g), while being virtually free of fats and sugars.

Nutritionally, cattail shoots provide:

• Protein: 1.18g
• Fiber: 4.5g
• Calcium: 54mg
• Iron: 0.91mg
• Magnesium: 63mg
• Potassium: 309mg
• Phosphorus: 45mg
• Sodium: 109mg

They also contain trace minerals such as:

• Zinc: 0.24mg
• Copper: 0.041mcg
• Manganese: 0.76mg
• Selenium: 0.6mcg

Vitamins in cattail shoots include small amounts of Vitamin C (0.7mg), Vitamin A (1.0mcg), and B-vitamins such as Thiamin (0.023mg), Riboflavin (0.025mg), Niacin (0.44mg), and Vitamin B6 (0.123mg).

While they offer an array of essential nutrients, they are free from Vitamin B12, Vitamin E, and Vitamin D2.