Vegetable
raw lambsquarters.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
43
PROTEIN
4.2g
CARBS
7.3g
FAT
0.80g
FIBER
4.0g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 440 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories43kcal—
Protein4.2g8%
Carbohydrates7.3g3%
Fiber4.0g14%
Sugar0.50g1%
Total fat0.80g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water84.3g—
MINERALS
Sodium43mg2%
Potassium452mg10%
Calcium309mg24%
Iron1.2mg7%
Magnesium34mg8%
Phosphorus72mg6%
Zinc0.44mg4%
Copper0.23mg26%
Manganese0.78mg34%
Selenium0.90µg2%
VITAMINS
Vitamin A580µg64%
Vitamin C80mg89%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K440µg367%
Thiamin (B1)0.16mg13%
Riboflavin (B2)0.44mg34%
Niacin (B3)1.2mg8%
Pantothenic acid (B5)0.09mg2%
Vitamin B60.27mg16%
Folate (B9)30µg8%
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 cup30g
1 tablespoon1.9g
1 teaspoon0.6g
1 ml0.1g
1 liter125g
HEALTH BENEFITS
Why eat it.
- ✓Provides significant amounts of calcium and manganese, contributing to bone density and metabolic function.
- ✓Contains dietary fiber, which aids in digestion and promotes gut health.
COOKING TIPS
In the kitchen.
- 1Wash thoroughly in several changes of cold water right before use to remove any grit, as it is often wild-harvested.
- 2Use young, tender leaves raw in salads, similar to spinach. Older leaves are best cooked.
- 3Sauté with garlic and olive oil, steam, or add to soups, stews, and quiches as a spinach substitute.
- 4Cooking, particularly boiling or steaming, helps reduce the levels of oxalates, which can be beneficial for individuals prone to kidney stones.
STORAGE
Keep it fresh.
- Wrap unwashed lambsquarters in a damp paper towel, place in a perforated plastic bag, and store in the refrigerator's crisper drawer for up to 5 days.
- For long-term storage, blanch the leaves for 2 minutes, plunge into ice water, drain well, and freeze in airtight containers for up to 10 months.
FAQ
Frequently asked questions.
What does lambsquarters taste like?
Lambsquarters has a mild, earthy flavor that is very similar to spinach but with a slightly nuttier undertone. The leaves have a unique, slightly mineral-rich taste and a characteristic 'mealy' texture on the undersides when raw.
Can you eat lambsquarters raw?
Yes, young lambsquarters leaves are safe and delicious when eaten raw in salads or smoothies. However, because they contain oxalic acid (like spinach and chard), individuals prone to kidney stones may prefer to cook them to reduce the oxalate content.
How much protein is in lambsquarters?
Lambsquarters is relatively high in protein for a leafy green, containing approximately 4.2g of protein per 100g. This makes it an excellent supplemental protein source for vegetarians and vegans.
Is lambsquarters keto-friendly?
Yes, lambsquarters is very keto-friendly. With only 43 calories and about 7.3g of carbohydrates per 100g (much of which is fiber), it is a nutrient-dense, low-glycemic vegetable suitable for low-carb diets.
How do you cook lambsquarters?
You can prepare lambsquarters exactly like spinach: sauté it with garlic and olive oil, steam it, or toss it into soups and stews at the end of cooking. It wilts quickly, so it only needs 2-3 minutes of heat to become tender.
How do you store fresh lambsquarters?
Store unwashed lambsquarters in a sealed plastic bag or a container with a damp paper towel in the refrigerator's crisper drawer. It is best consumed within 3 to 5 days of harvest for optimal freshness.
Is lambsquarters vegan and gluten-free?
Yes, lambsquarters is a naturally occurring wild vegetable that is both vegan and gluten-free. It is a great whole-food addition to any plant-based or restricted diet.
What is the white powder on lambsquarters leaves?
The white, powdery coating on the underside of the leaves is a natural waxy protection that helps the plant repel water. It is completely safe to eat and is a key identifying feature of the plant.
Can I substitute lambsquarters for spinach in recipes?
Absolutely. Lambsquarters is one of the best wild substitutes for spinach in any recipe, including quiches, pestos, and sautés. Use a 1:1 ratio, though you may find lambsquarters holds its shape slightly better when cooked.
