Vegetable
boiled unsalted lambsquarters.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
32
PROTEIN
3.2g
CARBS
5.0g
FAT
0.70g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories32kcal—
Protein3.2g6%
Carbohydrates5.0g2%
Fiber2.1g8%
Sugar0.62g1%
Total fat0.70g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water88.9g—
MINERALS
Sodium29mg1%
Potassium288mg6%
Calcium258mg20%
Iron0.70mg4%
Magnesium23mg5%
Phosphorus45mg4%
Zinc0.30mg3%
Copper0.20mg22%
Manganese0.53mg23%
Selenium0.90µg2%
VITAMINS
Vitamin A391µg43%
Vitamin C37mg41%
Vitamin D0µg0%
Vitamin E1.9mg12%
Vitamin K494µg412%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.26mg20%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.06mg1%
Vitamin B60.17mg10%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon12g
1 teaspoon4g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin A and Vitamin C, supporting immune function and skin health.
- ✓Rich in Vitamin K, which is crucial for blood clotting and bone health.
- ✓Provides essential minerals like calcium, manganese, and iron.
- ✓Contains dietary fiber, which aids in digestion and promotes gut health.
- ✓High in antioxidants that help protect the body against cellular damage from free radicals.
COOKING TIPS
In the kitchen.
- 1Boil for 1-2 minutes and discard the water to reduce the level of oxalates, which can have a slightly bitter taste.
- 2Use boiled lambsquarters as a direct substitute for cooked spinach or chard in recipes like soups, stews, quiches, or pasta dishes.
- 3After boiling, sauté with garlic, olive oil, and a squeeze of lemon juice for a simple and flavorful side dish.
- 4Chop the boiled greens finely and incorporate them into dips, spreads, or savory pancake batters for a nutritional boost.
STORAGE
Keep it fresh.
- Store cooked lambsquarters in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze boiled and well-drained lambsquarters in freezer-safe bags or containers for up to 6 months.
FAQ
Frequently asked questions.
Is boiled lambsquarters healthy?
Yes, boiled lambsquarters is highly nutritious. It is an excellent source of Vitamins A, C, and K, which support immune function, skin health, and bone density, while also providing essential minerals like calcium and iron.
How many calories and protein are in boiled lambsquarters?
A 100g serving of boiled unsalted lambsquarters contains approximately 32 calories and 3.2 grams of protein. This makes it a low-calorie, nutrient-dense vegetable option.
Is boiled lambsquarters good for weight loss?
Yes, it is an excellent food for weight management. Its low calorie count (32 per 100g) combined with dietary fiber helps promote satiety and healthy digestion without adding significant calories to your diet.
Is boiled lambsquarters vegan and gluten-free?
Yes, boiled unsalted lambsquarters is naturally vegan and gluten-free. It is a plant-based leafy green that contains no animal products or gluten-containing ingredients.
Is boiled lambsquarters keto-friendly?
Yes, it is very keto-friendly. With only 5g of total carbohydrates per 100g, it fits easily into a low-carb or ketogenic lifestyle while providing essential micronutrients.
What do boiled lambsquarters taste like?
Boiled lambsquarters have a flavor profile very similar to spinach but with a slightly earthier, nuttier taste. The texture is tender and succulent, making it a versatile side dish or addition to recipes.
How do you prepare lambsquarters for boiling?
Rinse the leaves thoroughly in cold water to remove any grit. Bring a pot of water to a boil, submerge the leaves for 2-3 minutes until wilted and tender, then drain immediately to prevent overcooking.
Can I eat the stems of lambsquarters?
The tender upper stems of young lambsquarters are edible and can be boiled along with the leaves. However, older stems can become woody and tough, so it is best to strip the leaves from the main stalk before cooking.
How long does boiled lambsquarters last in the fridge?
Once boiled and drained, lambsquarters can be stored in an airtight container in the refrigerator for 3 to 5 days. Ensure they have cooled completely before sealing the container.
Are there any precautions when eating lambsquarters?
Lambsquarters contain oxalic acid, similar to spinach. Boiling the vegetable helps reduce the oxalic acid content, but individuals prone to kidney stones should consume it in moderation.
