Are Nettles Better Than Spinach? Unpacking the Nutritional Facts

October 4, 2025 •

5 min read

According to research, stinging nettles contain up to four times more iron and three to four times more vitamin C than spinach. Given this impressive nutritional profile, many are asking: Are nettles better than spinach, and should they be a staple in your diet?

Quick Summary

This article provides a nutritional comparison of stinging nettles and spinach, exploring their vitamin, mineral, and protein content. It details the unique benefits of each green and explains how to safely prepare nettles for consumption, helping you decide which to incorporate into your meals.

Key Points

Superior Nutrient Density: Stinging nettles outperform spinach in key nutrients like calcium, iron, and Vitamin C on a per-gram basis.
Bioavailable Iron: Nettles combine high iron with high Vitamin C, enhancing the body's iron absorption, which is particularly beneficial for treating anemia.
Preparation is Key: To safely consume nettles, the stinging hairs must be deactivated by cooking, blanching, or drying.
Foraging Cautions: When foraging nettles, be mindful of where they grow, avoiding contaminated soil, and always handle them with gloves.
Versatile Green: Once prepared, nettles can be used as a flavor-rich, nutrient-dense substitute for spinach in a wide variety of recipes.
Spinach is Convenient: Despite being less nutrient-dense than nettles, spinach is far more accessible, widely available, and requires no special preparation.

Stinging Nettles vs. Spinach: A Nutritional Showdown

Spinach has long been celebrated as a nutrient-dense powerhouse, but its reputation is being challenged by a wild and overlooked rival: the stinging nettle. While fresh nettles are known for their prickly hairs that cause a temporary rash, this characteristic is neutralized by cooking or drying, revealing a surprisingly mild, earthy flavor often compared to spinach itself. When you look beyond the sting, the nutritional data reveals some stunning advantages for the nettle, positioning it as a potential 'superfood'.

The Nutritional Profile of Stinging Nettles

Stinging nettle (Urtica dioica) is a nutritional goldmine, packed with vitamins, minerals, and protein. For those seeking alternatives to common leafy greens or looking to boost their nutrient intake, nettles present a compelling option.

Calcium: Nettles are exceptionally high in calcium, boasting approximately 630 mg per 100g, significantly more than spinach. This makes it an excellent addition for those on vegan, vegetarian, or dairy-free diets.
Iron and Vitamin C: A standout feature of nettles is their high iron content (7.8 mg/100g) combined with a massive dose of Vitamin C (175–200 mg/100g). The naturally high levels of Vitamin C significantly enhance the body's ability to absorb the non-heme iron present in the plant, making it highly bioavailable and beneficial for combating anemia.
Protein: Nettles contain a notable amount of protein for a leafy green. Some studies even suggest it contains twice as much protein as spinach on a comparative weight basis.
Antioxidants and Other Nutrients: Nettles are also rich in antioxidants, beta-carotene (Vitamin A), Vitamin K, and a host of minerals, including magnesium, potassium, and manganese.

The Nutritional Strengths of Spinach

Spinach (Spinacia oleracea) remains a highly nutritious green with numerous health benefits, making it a valuable part of any diet.

Vitamins: Spinach is an excellent source of Vitamin K, essential for blood clotting and bone health, as well as Vitamin A and folate.
Nitrates: It contains nitrates, which are converted into nitric oxide in the body. This helps relax and dilate blood vessels, supporting cardiovascular health and exercise performance.
Antioxidants: Spinach provides lutein and zeaxanthin, antioxidants vital for eye health, and also has other compounds that protect cells from oxidative damage.
Wider Availability: Spinach is widely available, easy to find in stores, and requires no special preparation to be made edible.

Comparison Table: Nettles vs. Spinach


Nutrient (per 100g)	Stinging Nettle (Cooked/Prepared)	Spinach (Cooked)	Notable Difference
Calcium	~630 mg	~126 mg	Nettles have ~5x more calcium.
Iron	7.8 mg	4.1 mg	Nettles have almost double the iron.
Vitamin C	175-200 mg	45 mg	Nettles have 3-4x more Vitamin C.
Protein	~6.2 g	~3.0 g	Nettles have a significantly higher protein content.
Folate	Present	Excellent source	Both are good sources.
Availability	Wildly foraged, seasonal	Widely available year-round	Spinach is easier to find and purchase.
Preparation	Requires gloves, cooking	No special prep needed	Nettles require cautious handling.

How to Prepare Nettles for Consumption

To safely enjoy the rich flavor and nutrients of stinging nettles, the stinging trichomes must be deactivated through heat or processing. There are several simple methods for preparation:

Blanching: Plunge the nettle leaves into boiling water for 30-60 seconds. This is a highly effective way to remove the sting.
Steaming: Steaming nettles is another great option that can help retain more of their flavor and nutrients compared to blanching.
Drying: Simply drying the leaves completely will neutralize the stinging hairs. Dried nettle leaves are commonly used for tea.
Sautéing: Sautéing fresh nettles in a pan with oil on high heat will also cook away the sting. This method works well for young, tender leaves.

Considerations and Potential Drawbacks

While nettles are remarkably nutritious, there are important points to consider. Foraged nettles may have an inconsistent chemical composition and could potentially absorb heavy metals or nitrates from contaminated soil. It is always best to forage away from busy roads and areas that might use chemical sprays. Furthermore, some people, including pregnant women and those on specific medications, should exercise caution or avoid nettle consumption entirely.

The Verdict: Are Nettles Better than Spinach?

From a pure nutritional standpoint, particularly regarding calcium, iron, and Vitamin C, nettles do appear to be superior to spinach. However, the answer to 'Are nettles better than spinach?' isn't a simple 'yes.' The 'best' choice depends on your specific needs and priorities. Spinach is a year-round, readily available, and user-friendly option that requires no special handling. Nettles, while more nutrient-dense, require proper preparation and are often seasonal or foraged. For those who enjoy culinary exploration and are comfortable with the preparation process, nettles offer an exceptional nutritional upgrade. For others, spinach remains a reliable and very healthy staple. Ultimately, incorporating both into a balanced diet can provide a wide range of beneficial nutrients.

For more information on the history and uses of nettles, you can consult authoritative sources like the National Institutes of Health.

The Benefits of Integrating Nettles and Spinach into Your Diet

Bone Health: The high calcium content of nettles, combined with spinach's Vitamin K, provides a powerful duo for building and maintaining strong bones.
Anemia Support: Nettles' high iron and Vitamin C content is particularly effective for those seeking a natural remedy for anemia by boosting hemoglobin levels.
Antioxidant Power: Both greens are rich in antioxidants, which protect against cellular damage and inflammation, supporting overall wellness.
Versatile Cooking: Nettles can be used as a simple, nutritious swap for spinach in many recipes, including soups, sautés, and pesto, adding a richer, more complex flavor profile.
Dietary Diversity: By incorporating both, you ensure a broader spectrum of vitamins and minerals, rather than relying on a single green source.

Conclusion

In the final analysis, while spinach is a fantastic, convenient, and healthy green, stinging nettles appear to win the nutritional crown in several key areas, most notably in calcium, iron, and Vitamin C content. Both leafy greens offer unique health benefits and can contribute positively to a balanced diet. Whether nettles are 'better' is a personal determination based on your access, preparation comfort, and dietary goals. For the adventurous eater, nettles are a fascinating, highly nutritious 'superfood' waiting to be discovered, while for those seeking simplicity, spinach remains a tried-and-true classic. The best approach may be to enjoy the benefits of both, leveraging nettles during their seasonal availability and relying on spinach the rest of the year.

Frequently Asked Questions

Nettles are natural accumulators of minerals, pulling high concentrations of nutrients like calcium and iron from the soil. This allows them to store significantly higher levels of these minerals in their leaves compared to many cultivated greens, including spinach.

The stinging effect of nettle leaves is neutralized by cooking, drying, or crushing. Common methods include blanching in boiling water for 30-60 seconds, steaming, or sautéing at high heat. The dried leaves are also completely safe to handle.

Yes, nettles can be used as a direct substitute for spinach in most cooked dishes. Their flavor is often described as a richer, earthy version of spinach and works well in soups, stews, sautés, and pesto.

Yes, the iron in nettles is considered more bioavailable due to the plant's high Vitamin C content. Vitamin C aids in the absorption of non-heme iron (plant-based iron), and nettles contain several times more Vitamin C than spinach.

Pregnant women should avoid consuming stinging nettle because it may trigger uterine contractions. Additionally, nettles can interact with certain medications, including blood thinners, blood pressure medication, and diuretics. It's always best to consult a doctor before adding nettles to your diet.

Foraging can be safe if you follow best practices. Always positively identify the plant, wear protective gloves while harvesting, and pick from areas far away from roadsides or places where chemical pesticides might be used. Younger leaves are the most tender and flavorful.

Spinach is the better choice for year-round availability. It is a readily available, cultivated vegetable that can be found in grocery stores in all seasons. Nettles are typically seasonal and often need to be foraged, though dried versions are available.