Lambsquarters, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 37 MG | 41% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.3 MG | 20% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 14 UG | 4% | |
| Choline, total | 0.5 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 391 UG | 43% | |
| Vitamin E (alpha-tocopherol) | 1.9 MG | 12% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 494.2 UG | 412% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 258 MG | 20% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 45 MG | 4% | |
| Potassium, K | 288 MG | 6% | |
| Sodium, Na | 29 MG | 1% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 22% | |
| Manganese, Mn | 0.5 MG | 23% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (32 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of Calcium, Ca (20% DV).
- Good source of Copper, Cu (22% DV).
- Good source of Manganese, Mn (23% DV).
- Good source of Vitamin C, total ascorbic acid (41% DV).
About Lambsquarters, cooked, boiled, drained, without salt
This leafy green vegetable, often foraged in the wild, is a nutritional powerhouse that deserves a place in your diet. With only 32 calories per 100 grams, it's an excellent low-calorie option for those watching their weight. Despite its modest calorie content, it packs a surprising amount of protein at 3.2 grams per serving, making it a valuable addition to vegetarian and vegan diets. The 2.1 grams of dietary fiber it provides supports digestive health and helps maintain steady blood sugar levels. While it contains minimal fat at 0.7 grams, its carbohydrate content of 5 grams is balanced by the fiber, resulting in a low glycemic impact.
In the kitchen, this versatile green can be used much like spinach or other leafy vegetables. Its mild, slightly nutty flavor makes it an excellent addition to soups, stews, and stir-fries. You can also steam or sauté it as a side dish, or incorporate it into omelets and frittatas for a nutrient boost. For those interested in raw preparations, young leaves can be added to salads, though cooking is generally recommended to improve digestibility and reduce any potential bitterness. As with many wild greens, it's important to properly identify and wash this vegetable before consumption, especially if foraging. Its high nutrient density and culinary flexibility make it a valuable, though often overlooked, component of a healthy, varied diet.
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