Lambsquarters, raw
* 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 | 80 MG | 89% | |
| Thiamin | 0.2 MG | 13% | |
| Riboflavin | 0.4 MG | 34% | |
| Niacin | 1.2 MG | 8% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.3 MG | 16% | |
| Folate, total | 30 UG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 580 UG | 64% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 309 MG | 24% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 34 MG | 8% | |
| Phosphorus, P | 72 MG | 6% | |
| Potassium, K | 452 MG | 10% | |
| Sodium, Na | 43 MG | 2% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.3 MG | 33% | |
| Manganese, Mn | 0.8 MG | 34% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (43 kcal per 100g), suitable for weight management.
- Very low in fat (0.8g per 100g).
- Good source of dietary fiber (4g per 100g).
- Good source of Calcium, Ca (24% DV).
- Good source of Copper, Cu (33% DV).
- Good source of Manganese, Mn (34% DV).
About Lambsquarters, raw
This leafy green vegetable is a wild relative of quinoa and amaranth, often found growing in fields and gardens. Its broad, diamond-shaped leaves have a slightly nutty, earthy flavor that makes it a versatile ingredient in many dishes. Rich in nutrients, it provides a good source of plant-based protein, dietary fiber, and essential minerals like calcium, iron, and magnesium. It also contains significant amounts of vitamins A and C, which support immune function and skin health.
Commonly used in salads, soups, and sautés, this green can be enjoyed both raw and cooked. When eaten raw, its tender leaves add a fresh, slightly peppery note to salads and smoothies. Cooking it lightly helps mellow its flavor and makes its nutrients more bioavailable. It can be substituted for spinach or other leafy greens in recipes, offering a nutrient-dense alternative. For those interested in foraging, it’s important to harvest from areas free of pesticides or pollutants to ensure safety.
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