Vegetable
raw young fireweed leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
young fireweed shootswillow herb leavesrosebay willowherb leavesraw fireweed greensepilobium angustifolium leaves
SERVING
CALORIES
45
PROTEIN
1.6g
CARBS
9.5g
FAT
0.50g
FIBER
2.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories45kcal—
Protein1.6g3%
Carbohydrates9.5g3%
Fiber2.2g8%
Sugar1.1g2%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water85g—
MINERALS
Sodium5.0mg0%
Potassium450mg10%
Calcium420mg32%
Iron1.2mg7%
Magnesium150mg36%
Phosphorus50mg4%
Zinc0.50mg5%
Copper0.15mg17%
Manganese1.5mg65%
Selenium0.80µg1%
VITAMINS
Vitamin A180µg20%
Vitamin C80mg89%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K450µg375%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.15mg9%
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 cup130g
1 tablespoon8g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Extremely high in Vitamin C, supporting immune function
- ✓Rich in Vitamin A for eye health and skin maintenance
- ✓Contains anti-inflammatory compounds used in traditional medicine
- ✓High calcium and magnesium content for bone health
- ✓Provides dietary fiber which aids in healthy digestion
COOKING TIPS
In the kitchen.
- 1Harvest only the young, tender leaves before the plant flowers to avoid bitterness
- 2Can be eaten raw in salads or steamed lightly like spinach to preserve nutrients
- 3The very young shoots can be prepared and served similarly to asparagus
STORAGE
Keep it fresh.
- Store in a sealed plastic bag with a damp paper towel in the refrigerator crisper drawer
- Best consumed within 2 to 3 days of harvesting for maximum freshness and nutrient density
- Do not wash the leaves until immediately before you are ready to use them
FAQ
Frequently asked questions.
How long do raw fireweed leaves last?
They are highly perishable and should be used within 2-3 days when stored in the refrigerator.
Can you freeze fireweed leaves?
Yes, but they should be blanched for 1-2 minutes first, then shocked in ice water and drained before freezing.
How do I identify the best fireweed leaves for eating?
Look for young, bright green leaves and shoots in the early spring. Avoid plants that have already begun to flower as the leaves become tough and bitter.
What is a good substitute for fireweed leaves?
Spinach, arugula, or young dandelion greens are excellent substitutes in both raw and cooked applications.
How should I clean fireweed leaves?
Rinse them thoroughly in a bowl of cold water to remove any soil or insects, then pat dry gently.
Are fireweed leaves high in vitamins?
Yes, they are exceptionally high in Vitamin C and Vitamin A, often exceeding the levels found in many cultivated greens.
What do fireweed leaves taste like?
They have a mild, slightly sweet, and slightly peppery flavor, similar to a cross between spinach and green tea.
Are there any safety concerns with fireweed?
While edible, ensure you have correctly identified the plant and harvest from areas free of pesticides and road pollution.
Can the stems be eaten too?
Yes, the very young, tender stems (shoots) are edible and often compared to asparagus in texture and flavor.
When is fireweed season?
The best time to harvest for culinary use is in the spring and early summer before the purple flowers appear.
