Lambsquarters, raw
Whole food · Vegetables and Vegetable Products
Lambsquarters, also known as wild spinach, is a tender, leafy green often foraged from gardens and fields. Its leaves have a delicate, earthy flavor reminiscent of spinach but with a slightly nuttier, more mineral-rich taste. Nutritionally, it's a powerhouse, offering more protein and fiber per 100g than many cultivated greens, all while being very low in calories.
Calorie split: 32% protein · 55% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love lambsquarters for its robust, wild flavor that elevates simple dishes, and its versatility—it can be used raw in salads or cooked like spinach. It holds a special place in foraging culture, connecting eaters to traditional, pre-agricultural foodways.
⚠️ Watch-outs & how to enjoy it better
The leaves contain oxalates, which can contribute to kidney stones in susceptible individuals and may slightly reduce mineral absorption. To counteract this, blanch the leaves in boiling water for a minute before using, or pair them with a source of fat (like olive oil or nuts) and vitamin C (like lemon juice) to enhance iron uptake and mitigate oxalate effects.
Key benefits
- Excellent source of vitamins A and C
- High in calcium and iron for a leafy green
- Provides complete protein with all essential amino acids
- Rich in dietary fiber for digestive health
- Contains beneficial antioxidants like beta-carotene
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lambsquarters is so adept at growing in disturbed soil that it was a common companion plant in ancient Native American 'Three Sisters' agriculture, thriving in the nitrogen-rich soil around corn and beans.
Full nutrition (USDA data · scales with serving)
| Water | 84.3 g |
| Energy | 43.0 kcal |
| Energy | 180 kj |
| Protein | 4.2 g |
| Total lipid (fat) | 0.80 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 4.0 g |
| Calcium, Ca | 309 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 72.0 mg |
| Potassium, K | 452 mg |
| Sodium, Na | 43.0 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 0.78 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 80.0 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.44 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.09 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 580 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 11600 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.12 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.04 g |
| PUFA 20:4 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.16 g |
| Isoleucine | 0.25 g |
| Leucine | 0.35 g |
| Lysine | 0.35 g |
| Methionine | 0.05 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.17 g |
| Valine | 0.23 g |
| Arginine | 0.25 g |
| Histidine | 0.12 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.43 g |
| Glutamic acid | 0.52 g |
| Glycine | 0.25 g |
| Proline | 0.22 g |
| Serine | 0.20 g |
FAQ
Is lambsquarters the same as spinach?
No, it's a different plant (Chenopodium album) but is often called 'wild spinach' due to its similar taste and use. It's actually more closely related to quinoa.
Can I eat lambsquarters raw?
Yes, young, tender leaves are excellent raw in salads. For older, tougher leaves, cooking is recommended to improve texture and reduce oxalate content.
How do I identify lambsquarters?
Look for diamond-shaped leaves with a white, mealy coating on the undersides and stems. The leaf edges are irregularly toothed. Always be 100% certain of identification before foraging any wild plant.
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 0.43 kcal/g · 39% calories from protein · 4.0 g fiber · 0.0 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: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.