Stinging Nettles, blanched (Northern Plains Indians)
* 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 | |
|---|---|---|---|
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 0.4 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 14 UG | 4% | |
| Choline, total | 17.4 MG | 3% | |
| Vitamin A, RAE | 101 UG | 11% | |
| Vitamin K (phylloquinone) | 498.6 UG | 416% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 481 MG | 37% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 57 MG | 14% | |
| Phosphorus, P | 71 MG | 6% | |
| Potassium, K | 334 MG | 7% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.8 MG | 34% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in calories (42 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- High in dietary fiber (6.9g per 100g), supporting digestive health.
- Good source of Calcium, Ca (37% DV).
- Good source of Manganese, Mn (34% DV).
- Rich source of Vitamin K (phylloquinone) (416% of Daily Value per 100g).
About Stinging Nettles, blanched (Northern Plains Indians)
These vibrant green leaves come from a plant known for its stinging hairs, but once blanched, they become a tender and nutritious green. Rich in protein for a leafy vegetable, they also provide a notable amount of dietary fiber, which supports digestive health. With a very low fat content and a moderate calorie count, they fit well into a balanced diet. They are also a source of minerals and vitamins, making them a valuable wild or foraged green in traditional diets.
Historically, they have been gathered and prepared by Indigenous peoples of the Northern Plains, often blanched to neutralize their sting and soften their texture. Once prepared, they can be used much like spinach—sautéed with a little oil and garlic, added to soups and stews, or incorporated into grain dishes. Their slightly earthy, mineral-rich flavor complements hearty meals and can be a nutritious addition to modern plant-based cooking.
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