Lambsquarters, steamed (Northern Plains Indians)
Whole food · American Indian/Alaska Native Foods
Lambsquarters, a wild spinach-like green, transforms from a common weed into a tender, nutrient-dense vegetable when steamed. Its flavor is a mild, earthy blend of spinach and beet greens, with a texture that becomes silky and delicate after cooking. This preparation packs an impressive amount of fiber and protein into a very low-calorie package.
Calorie split: 34% protein · 63% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its delicate, earthy flavor that's milder than spinach and its versatility as a wild-foraged green. It holds cultural significance as a traditional food for many Indigenous peoples, including the Northern Plains Indians, connecting them to the land and ancestral foodways.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its high oxalate content, which can contribute to kidney stones in susceptible individuals. To mitigate this, pair it with calcium-rich foods (like dairy or fortified alternatives) to bind oxalates, and ensure it is thoroughly cooked (steaming is effective) to reduce oxalate levels. Those with a history of kidney issues should consult a doctor.
Key benefits
- Exceptionally high in fiber (5.2g per 100g)
- Very low in fat (0.16g per 100g)
- Good source of plant-based protein (4.06g per 100g)
- Rich in vitamins A and C, and minerals like calcium and iron
- Naturally low in calories, making it ideal for weight management
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lambsquarters (Chenopodium album) is a relative of quinoa and spinach, and its seeds were historically ground into flour by some Indigenous groups.
Full nutrition (USDA data · scales with serving)
| Water | 85.0 g |
| Energy | 48.0 kcal |
| Energy | 199 kj |
| Protein | 4.1 g |
| Total lipid (fat) | 0.16 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 5.2 g |
| Calcium, Ca | 349 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 164 mg |
| Phosphorus, P | 56.0 mg |
| Potassium, K | 1070 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.61 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 1.6 mg |
| Vitamin C, total ascorbic acid | 4.9 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.27 mg |
| Niacin | 0.62 mg |
| Vitamin B-6 | 0.23 mg |
| Vitamin A, RAE | 194 ug |
| Carotene, beta | 2329 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3882 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6162 ug |
Fat & fatty acid profile (per 100g)
Estimated from Lambsquarters, cooked, boiled, drained, with salt — USDA does not publish this profile for Lambsquarters.
| 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)
Estimated from Lambsquarters, cooked, boiled, drained, with salt — USDA does not publish this profile for Lambsquarters.
| 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 steamed lambsquarters taste like?
It has a mild, earthy flavor similar to spinach or beet greens, with a slightly mineral note. The texture becomes tender and silky when steamed.
Is lambsquarters safe to eat raw?
While some people eat it raw in salads, cooking (like steaming) is recommended to reduce oxalate content and improve digestibility. Always wash it thoroughly.
How do I identify lambsquarters in the wild?
Look for plants with diamond-shaped leaves that have a white, powdery coating on the underside, especially when young. The stems often have a reddish or purplish tinge.
Can I eat lambsquarters if I have kidney stones?
Due to high oxalates, it's best to consult a healthcare provider. If approved, cooking thoroughly and pairing with calcium-rich foods can help reduce oxalate absorption.
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 0.48 kcal/g · 34% calories from protein · 5.2 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.