Nettle Bread or Crackers
Nettle bread or crackers are a rustic, foraged-food baked good made by incorporating cooked, pureed stinging nettles into a dough of flour, water, and salt. Originating in European and North American foraging traditions, they offer a savory, earthy flavor and a vibrant green color.
🍽️ Nutrition at a glance
This is a carbohydrate-based food, primarily from the flour, with a moderate amount of plant-based protein and fiber. It provides key minerals like iron, calcium, and magnesium from the nettles, with a rough calorie estimate of 150-200 kcal per standard serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 5 g |
| Carbs | 32 g |
| Fat | 3 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 220 mg |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Magnesium | 25 mg |
| Potassium | 120 mg |
| Vitamin A | 150 mcg RAE |
| Vitamin K | 40 mcg |
| Manganese | 0.4 mg |
| Phosphorus | 60 mg |
Per 2 crackers (60 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a connection to seasonal foraging and utilizing wild, abundant plants. Nutritionally, stinging nettles are a powerhouse, offering more bioavailable iron than spinach and a rich array of vitamins and antioxidants once their sting is neutralized by cooking.
