Lambsquarters, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Lambsquarters, also known as wild spinach or goosefoot, is a leafy green foraged from gardens and fields. When boiled and drained, it has a tender, slightly earthy flavor with a mild spinach-like taste and a delicate, soft texture. Nutritionally, it's a powerhouse, offering a significant amount of protein (3.2g) and fiber (2.1g) for very few calories (32 kcal per 100g).
Calorie split: 33% protein · 51% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love lambsquarters for its deep, earthy flavor that's more complex than cultivated spinach, and its incredible versatility in everything from simple sautés to hearty stews. It's also cherished in foraging culture as a connection to traditional, seasonal eating.
⚠️ Watch-outs & how to enjoy it better
Lambsquarters contains oxalates, which can contribute to kidney stones in susceptible individuals; boiling and draining helps reduce them. Its mild, earthy flavor may not appeal to everyone, and it can be mistaken for other wild plants, so accurate identification is crucial.
Key benefits
- Excellent source of plant-based protein for a leafy green.
- High in dietary fiber, supporting digestive health.
- Very low in calories, ideal for weight management.
- Rich in vitamins A and C, and minerals like calcium and iron.
- A sustainable, often free, wild food source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'goosefoot' comes from the shape of its leaves, which resemble a goose's foot.
Full nutrition (USDA data · scales with serving)
| Water | 88.9 g |
| Energy | 32.0 kcal |
| Energy | 134 kj |
| Protein | 3.2 g |
| Total lipid (fat) | 0.70 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 5.0 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 0.62 g |
| Calcium, Ca | 258 mg |
| Iron, Fe | 0.70 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 45.0 mg |
| Potassium, K | 288 mg |
| Sodium, Na | 265 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.20 mg |
| Manganese, Mn | 0.53 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 37.0 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.26 mg |
| Niacin | 0.90 mg |
| Pantothenic acid | 0.06 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 0.50 mg |
| Betaine | 0.30 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 391 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4688 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7816 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1857 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 494 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.13 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:3 | 0.03 g |
| PUFA 20:4 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.12 g |
| Isoleucine | 0.19 g |
| Leucine | 0.27 g |
| Lysine | 0.27 g |
| Methionine | 0.04 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.13 g |
| Valine | 0.17 g |
| Arginine | 0.19 g |
| Histidine | 0.09 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.33 g |
| Glutamic acid | 0.40 g |
| Glycine | 0.19 g |
| Proline | 0.17 g |
| Serine | 0.15 g |
FAQ
What does lambsquarters taste like?
It has a mild, earthy flavor similar to spinach but with a slightly nuttier, more mineral-rich taste. The texture is tender when cooked.
Is lambsquarters safe to eat?
Yes, when properly identified and cooked. It's a common edible wild green. However, like spinach, it contains oxalates, so those with a history of kidney stones should consume it in moderation and ensure it's boiled and drained.
How do I prepare lambsquarters?
Wash thoroughly to remove dirt. It can be boiled, steamed, sautéed, or used raw in salads when very young. Boiling and discarding the water is recommended to reduce oxalate content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.32 kcal/g · 40% calories from protein · 2.1 g fiber · 0.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.